Squattime

Competition Class

Strength

Skills & Drills

A. 3 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)
5 Ring Swings, 10s hollow rock, 10s superman hold/rock, 5 supinated ring rows

B. 3 Rounds
3 Ice cream makers or low ring strict transitions
5 Toes to Rings
Rest 60-90s

C. 5 Rounds
60% of best UB Ring Muscle Up set
1.1.1 Snatch (60/70/80/85/80)
*rest 10s between snatch reps, can power first rep of each triple
*rest 90s between rounds

D. E2M10M
5 Ring Push-ups w/ 5s support hold on last rep
1 chin up w/ 3s chest to bar / chin over bar pause + 5s lower

MetCon

Class

15min to work to 1RM Back Squat

Barracks Fitness Benchmark #10
AMRAP 7 minutes:
3 Clean and jerk 135/95
3 T2B
Clean and jerk, 6 reps
6 T2B
Clean and jerk, 9 reps
9 T2B
Clean and jerk, 12 reps
12 T2B
Clean and jerk, 15 reps
15 T2B
Clean and jerk, 18 reps
18 T2B…
21, 24,…