Welcome to the Paincave

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 3 Position Snatch (keep load under 60%)

B. 4 x 3 Snatch
back off 20-30#
5 x 2 Snatch
back off 20-30#
6 x 1 Snatch
(work to tech max for the day, back off to 80% for last 2 reps)

GYMNASTICS SKILLS

4 x 5 Ring Swings
(squeeze something between feet,
keep upper body 'quiet' in the arch)

4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'drive' hips to
rings and then transition over -- NO false grip)

4 x 3 Kipping Ring Dips

5 x 1-3 Ring Muscle Ups (no fails! - use spotter as needed)

GYMNASTICS STRENGTH

5 x 3 Strict Muscle Ups (use low rings and band 'backpack'
as needed or a spotter)

5 x 3 Dips (on matador, AHAP)

MetCon

CLASS

 E2M8M
3 Thrusters (from the rack)
Pull-up Complex

For Time:
25 Burpees
Fran (21-15-9 reps of Thrusters 75/55 & Pull-ups)
25 Burpees
Fran 75/55
25 Burpees