To the Rings

Competition Class

Strength

Skills & Drills

COMPETITION

2 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar then light bar)
then
build to 80% - power + OHS for first 3-4 then players choice from there

A. 10 Snatch for time @ 80%
*if under 1min last week, increase load by 5-10#
rest 4min
B. 8 x 2 TnG Snatch for time @ 75%
*if under 2min last week, increase load by 5-10#
rest 4min
C. 6 x 5 TnG Snatch for time @ 65% or 135/95 (whichever is lower)
*if under 3min last week, increase 5-10#

D. 3 x 3 Back Squat (82/84/86)

 

MetCon

Class

E2M10M
1 Hang Power Clean + 1 Front Squat + 1 Jerk
*work to max in the complex

5 Rounds for Time:
15 T2Rings (Rx+ = 15 T2B)
5 Wall Walks
12/9 Cal Row or 9/7 Bike

*15min time cap