The Purge: Friend Edition

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

4 Ring Muscle Up Giant Sets
2.3.4.2.2 Unbroken Ring Muscle Ups
*rest as little as possible between mini-sets, 3min b/w giant sets
*scale reps down as needed but keep the structure

Rest 5min

7min AMRAP
9 HSPU (strict for as many reps as possible each round)
9 T2B

8min EMOM
odds: 10s bottom of ring dip hold
evens: 10s ring pulses @ support

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

5 x Complex (not tng)
1 Snatch High Pull + 1 Power Snatch + 1 Snatch + 10s OHS Hold
*30-40% 1RM

WORK

20min EMOM
First 10min Snatch @ 80%
Second 10min Snatch @ 85%

ACCESSORY

3 x 5 Sotts Press

MetCon

CLASS

Cash in: 10min Clean Tech (10 cleans from the high hang, 10 from the hang, 10 from the floor)
Cash out: 5 Rounds 10 hollow rocks, 10 V-ups, 10 tuck ups, 10s hollow hold Rest 1min

E90s x 9
1 Cluster

BF Benchmark 4
For Time:
100 Bar Facing Burpees
with an EMOM: Death by Thrusters
@ min1: 1 Thruster 95/65
min2: 2 Thrusters
min3: 3 Thrusters
continue adding 1 Thruster each minute until you complete the burpees or hit the wall

*must complete the Thrusters each minute
*emom starts on after the first minute