Ring work

Competition Class

Strength

Skills & Drills

GYMNASTICS

8min EMOM
min1: 1 Strict C2B + 1 Kipping C2B
min2: 2 Strict C2B + 2 Kipping C2B
min3: 3 + 3
min 4-8: 4 + 4

OLY

A) Muscle Snatch: 3 x 3
B) Snatch from blocks (@ power pos): 60/5, 65/4, 70/4, 75/3x5sets
C) Snatch Pull + lower to hang, pause for 5 sec then hang pull: 85/2, 90/1x4sets

LOWER STRENGTH

E3M12M
5 RDL (HAP) +
5 Reverse Goblet Lunges off 45# (ea)

3 Sets
8 Alt Front Rack BB Step ups 24/20
Heavy but perfect (front leg should do 90+% of the work)

MIDLINE

Tabata Side Plank (alternating sides)
3x20 marching glute bridges

Accumulate 3min
Bear hug slam ball 150/100
Accumulate 3min
KB Front Rack Hold (2x 53/35)

MetCon

10min EMOM

odds: 5 Ring Dips
evens: 20sec C2B or Ring hold

3 Rounds for Time:
25 Wall Balls 20/14
10 Power Cleans 135/95