What Weightlifters Consider Cardio

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat Tuck w/ 1 leg in straddle (5sec)
1 Skin the Cat (5 sec)
1 Front Lever flat tuck w/ 1 leg extended (5sec)
3 Strict L-sit chest to ring pull-ups

B. 5min AMRAP
Muscle Ups

OLYMPIC WEIGHTLIFTING

A. 5x3 Snatch Balance (from rack)

B. 9 x 1 Hang Snatch (from below knee)
(70/70/75/75/80/80/85/85/90)
C. 5 x 3 Second Snatch Pull @ 90 - 100%

MetCon

CLASS

E3M18M

3 Clean & Jerk (not tng)

3 Rounds for Reps.
1min @ each station:
Power Clean 115/75
Push Jerk 115/75
Box Jumps 24/20
Rest