Rings and Dubs

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Clean + 10 Sec Pause FS (keep HG)
B) 8 x 1 Clean & Jerk from blocks just below knee
C) Clean Pull: 95/2, 100/2, 105/1, 110/1x2

GYMNASTICS

3 Rounds
1 Wall Walk
5 Steps L, 5 Steps R
1 Strict Wall Facing HSPU (or negative)

On an 8min clock:
1 Strict HSPU + 1 Kipping HSPU
1 S HSPU + 2 K HSPU
1 S SHPU + 3 K HSPU
*add 1 kipping rep after each rest
*if you miss a kipping HSPU, start back @ 1+1
*if you miss a strict HSPU, get a spotter or go to 1 abmat
*stop if you reach 15 kipping

On a 6min clock:
1 Strict T2B + 1 Kipping T2B
1 Strict T2B + 2 Kipping T2B
1 Strict T2B + 3 Kipping T2B
*add 1 kipping rep after each rest
*if you miss a kipping T2B, start back @ 1+1
*if you miss a strict T2B, go T2 Air
*stop if you reach 15 kipping

LOWER STRENGTH
6 Sets
12m Barbell Walk (back rack, Heavier than last week)
Rest 2min between sets
(set up racks 12m apart - walk from one end to the other)

MetCon

E2M10M

8 Ring Push-ups
8 Ring Rows
*add weight if possible

3 Rounds for Time:
50 Double-Unders
10 Chest-to-Bar Pull-Ups
50 Double Unders
5 Hang Power Snatch 115/75