TESTING TESTING 123

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 3 Position Muscle Clean + 10sec Front Squat Hold w/ hook grip
B) 6 x 3 Position Power Clean + 1 jerk @ each pos - stay between 60-80% 1RM
C) 5 x 3-sec clean pull to explode @ 100%

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
5 Sets of 60% of Strict MU Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x2 strict or go to low rings and use a band like a backpack
Kipping MU
60% of best kipping set w/ 1min rest between sets until you reach 35 MU (beginners, use spotter, try to get to 10-15)

CORE
3 Rounds for Quality
10m Walrus Crawl (place feet on 5lbs plate, plank walk across floor)
20 Side Plank floor taps (tap hip to floor) ea
30s superman hold

 

MetCon

18min AMRAP

54 Double Unders
27 Wall Balls 20/14
18 Alt DB Snatches 50/35
9 T2B

10min EMOM 
odds: 6 Push Press (from floor)
evens: 8 Ring Rows