WID - OH - MAKE - HER (again, faster)

Competition Class

Strength

Skills and Drills

GYMNASTICS TESTING

A. 3 Rounds
5 Ring Swings
4 Floor Kip Transitions
3 Kipping Ring Dips

B. 1-3 Ring Muscle Ups

C. Max Effort Unbroken Ring Muscle Ups

*C1. Rest precisely 1min after C & complete ME UB set again**
DO NOT HOLD BACK ON C because of C1
**text or email or messenger bird me the results of C & C1

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting (2s @ knee) Power Clean + Pause Front Squat (5s @ rock bottom) + 1 Jerk

B. 3 Clean & Jerk 55%, 60%, 65%
2 Clean & Jerk 60%, 65%, 70%, 75%
1 Clean & Jerk 70%, 75%, 3 x 80%

C. 5min EMOM
2 Clean Pulls @ 100%

MetCon

CLASS

 

E3M9M
10 Back Squats*
@ min 12 complete 20 back squats
@ heaviest set of 10
*start @ 50% 1RM, build

For Time:
60 T2B
50 DBL DB Power Clean & Jerk 50s/35s
40 DBL DB ALT Lunge 50s/35s

*12min time cap