Friday Nov 20, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm

Squatabel

Competition Class

Strength

Skills and Drills

BARBELL GYMNASTICS

5 x 2min rounds (2min rest bw)
9 TnG Power Clean & Jerk
AMRAP Bar Facing Burpees w/ remaining time

Rd1: 205/135, Rd2: 185/125, Rd3: 155/105, Rd4: 135/95, Rd5: 95/65

GYMNASTICS SKILLS

A. 5min AMRAP
1. 2. 3. 4. 5. 6. . . . .UB Bar Muscle Ups
*rest as needed between mini sets
*if you miss during a set, start back at 1

B. 7min EMOM
30% of best UB T2BC. 7 x 1 Strict Bar Muscle Up (use as much band as you need)

D. E2M10M
5 Strict T2B (w/ WB b/w feet if possible)

MetCon

CLASS

12min EMOM
min1-4: High Hang Snatch
min5-8: Hang Snatch
min9-12: Snatch

For Time:
30 Squat Snatch 135/95