3, 2, 1 LIFT

Competition Class

Strength

Skills & Drills

COMPETITION PROGRAMMING

GYMNASTICS

3 Rounds
10 Beat Swings
10s Support aka Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
10 hollow rocks
10 superman rocks

TECH
3 x 3 Low Ring Muscle Up Tech

WORK
10min EMOM
20-30% of best UB + 1 rep from last week

ACCESSORY
3 x the following:
5 Tempo Ring Dips (4.1.1)
8 False Grip Ring Rows
7 Ring Swings (place something b/w ft)

MetCon

Class

E2M10M
3 Strict Press + 2 Push Press + 1 Push Jerk
5-8 Bent Over Rows

10min AMRAP
10 Deadlifts 225/155
Run 200m