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Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 3 x 3 Position Muscle Clean + 10 Sec Pause FS (keep HG)
B) 8x 1 Power Clean & Jerk from blocks just below knee
C) Clean Pull: 95/2, 100/2, 105/1, 110/1x2

GYMNASTICS
3 Rounds
3 Ring Swings + 3 Swings with pull to hips
3 Banded MU Transitions
3 Kipping Ring Dips
On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
*add 1 kipping rep after each rest
*if you miss a kipping MU, start back @ 1+1
*if you miss a strict MU, get a spotter
or just do the kipping portion (must get 4 strict min)
On a 6min clock:
1 Strict T2B + 1 Kipping T2B
1 Strict T2B + 2 Kipping T2B
1 Strict T2B + 3 Kipping T2B
*add 1 kipping rep after each rest
*if you miss a kipping T2B, start back @ 1+1
*if you miss a strict T2B, go T2 Air
*stop if you reach 15 kipping

LOWER STRENGTH
6 Sets
12m Barbell Walk (back rack, Heavier than last week)
Rest 2min between sets
(set up racks 12m apart - walk from one end to the other)