TO THE BACK JACK

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Front Lever tuck (5sec)
3 Strict L-sit chest to ring pull-ups

B. On a 10min clock:
1.2.3.4.5.6....... (ladder)
Kipping MU Transitions (no dip)

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Jerk to Split

B. 7 x 1 Clean Pull + 1 High Hang Clean + 1 Jerk
(2x70, 3x75, 2x80)

MetCon

E3M9M

15 Back Squats
Start @ 50% - add # each set

For Total Reps:
Tabata Row (or Reverse Tabata Assault Bike)
Rest 1min
Tabata Pull-ups
Rest 1min
Tabata STOH 95/65
Rest 1min
Tabata Box Jump Overs 24/20