Squat First, Chipper Second

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 4 x 4 Sotts Press
B) 6 x 2 Snatch 50/60/65/70/75/75%
C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
(2 false grip, 2 non-false grip)
3 Jumping MU (w/ false grip)
+ kipping Ring Dip

STRICT MU

ME UB Strict MU
Rest 1min. Repeat for 4 more sets. Use
spotter or band to get the same reps as
set 1

Kipping MU
5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1, 2, 1, 1
*If easy, add vest
*if too difficult, use spotter and/or start with lower
reps. ex. 3, 2, 1, 2, 1, 1, 1, 1, 1

CORE

3 Rounds for Quality
20s GHD Hollow Swimmers (pvc in back rack, body parallel to floor)
5 SLOW GHD Back Extensions
10 1/2 Kneeling Band Chops low to high (ea side)

MetCon

E4M20M

3 Front Squats immediately into
6 Back Squats
*all sets @ 85% 1RM FS

For Time:
50 Box Jumps 24/20
40 KBS 53/35
30 Wall Balls 20/14
20 Pull-ups
10 1-arm KB Thruster 53/35 (ea)