So Much Fitness

Competition Class

Strength

STRENGTH, SKILL & DRILLS

OLYMPIC WEIGHTLIFTING

A) Jerk Balance 3x3

B) Jerk: 70/4, 75/4, 80/4, 85/2x2

C) Jerk Dip & Drive w/ 2 sec pause in dip: 80/2, 95/1, 100/1x3

GYMNASTICS

3 Rounds
3 Beat Swings
3 Knees to chest (practice perfect hollow)
2 T2B

On a 5min 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

HS Walk Flight Simulator
5ft UB, 10ft UB, 15ft UB . . . 50ft and back down
10min time cap

MetCon

CLASS

E2M16M
2 Deadlifts
@ 55% 1RM + Bands

5 Rounds for total time:
3 Burpee Muscle Ups (ring or bar)
6 Alternating Pistols 35/25
9 Box Jumps 30/24
Rest 50% of the time it takes you to complete the first round after every round

*ex. if the 3, 6, 9 takes you 1min, rest until 1:30 and start round 2. Rest 30s (in this case) after every round regardless of how long rounds 2-5 take you.