Waves

Competition Class

Strength

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 50% 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%, 50%, 40%, 30%, 20%, 10%, 50%, 40%, 30%, 20%, 10%
of best kipping set w/ 1min rest between sets"
*beginners, use spotter, aim to get 10-15 MUs

OLYMPIC WEIGHTLIFTING

A) 4 x 1 - 2-pause power clean (2s @ knee, 2s @ power) + 1 pause jerk (2sec in dip)

B) 3 Clean & Jerk @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Clean Pulls @ 50% 1RM

MetCon

CLASS

15min to work through:

Snatch 3 @ 50/60/65%
2 @ 60/65/70
1 @ 65/70/75/80/75/80/85

5 Rounds for Time:
5 Squat Snatch
7 T2B
5 Overhead Squats
7 T2B

Rx = 95/65
Rx+ = 135/95