POWER!

Competition Class

Strength

Skills and Drills

GYMNASTICS

*if possible, do the Strict HSPU & conditioning after the Total

3 sets of:
2 butterfly pull-ups + 3 butterfly C2B (or attempts) + 2 butterfly pull-ups + 3 B C2B (or attempts)
Rest as needed between sets
*goal is to maintain butterfly mechanics while transitioning to C2B

3 Giant Sets:
3.4.6.4.3 C2B Pull-ups
*come off bar between 2/4/6 etc but only to shake out arms.
**rest as needed between sets
*add 1 rep to start and finish if successful last week

3 Giant Sets:
3.4.6.4.3 Strict Wall Facing HSPU
*kick down b/w 2/4/6 etc briefly
*rest as needed between sets
*scale to 15# plate & abmat (or more, as needed to complete volume)
*add 1 rep to start and finish if successful last week

CONDITIONING

5 Rounds
Run 800m
Rest 2min between rounds

MetCon

CLASS

20min EMOM
1 Power Clean + Push Jerk
*first 10 @ 80%
*second 10 @ 85%

E4M16M
Sprint 400m