Saturday Skillet

Benny

Oly Class will be non-coached today..Programming is posted, feel free to still come in and get your lift on.

Warm Up
500M Row
-Then-
2 Rounds
10 Deck Squat Step-Ups*
5 Prone Swimmers
10 Box Dips**

*Round 2 Deck Squat Box Jump
**Round 2 Explosive Box Dips

Skills
Rope Climbs
Ring Muscle-ups
Chest to Bar Pull-ups

WOD
1000m Row
20 Burpee Box Jumps
7 Rope Climbs

Rest 2 Minutes

1000m Row
20 Burpee Box Jumps
14|10 Ring Muscle-ups

Rest 2 Minutes

1000m Row
20 Burpee Box Jumps
21 Chest to Bar Pull-ups

Level 3- 5|3 Muscle-ups
Level 2- 5 10ft climbs, 20 Ring Dips, 15 Chest to Bar
Level 1- 7 pull to stands, 15 Ring dips, chin over bar Pull Ups
ADV – 5 legless climbs+5 regular climbs, 20|16 Muscle-ups, 30 Chest to bar pull-ups

Extra Work
Work up to a heavy weight for the complex
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk