Sprint & Snatch

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 3 Rounds for Quality
7 Ring Swings
3 Ring Dips + 5s Support Hold
5s Bottom of Ring Dip Hold
10 Hollow Rocks, 10 Superman Rocks

B. 3 x 3 Butt Banded Low Ring Transitions w/ feet off the ground

C. E3M12M
1-7 Ring Muscle Ups (aim for one more rep on the first couple of rounds compared to last week)

D.E2M12M
1 Pull-over + 2 BMU. 2 BMU
*1 pull-over straight into 2 BMU w/o coming off bar. Come down then complete 2 BMU. Rest remainder of time

E. 3 Rounds for Quality
6 Strict Dips, AHAP
6 Strict Pull-ups, AHAP

CONDITIONING

18min EMOM
50s Ski
50s Bike
*increase pace @ 7min & again @ 13min

MetCon

Class

E4M12M
12 Back Squats
(based off 1RM: Rd1: 60%, Rd2: 65%, Rd 3: 70%)

5 Rounds for Time:
200m Sprint
15 Hang Power Snatch 75/55
200m Sprint
Rest 1min

*20min time cap