18.2

Competition Class

Strength

GYMNASTICS

3 Rounds for Quality
5 C2B Box Drill (butterfly or Kipping)
*stand on box, go through ROM in slow motion, use legs to help
1 Strict Pull-up + 1 Pull Through to 2-3 C2B pull-ups

C2B Pull-ups
Using best Max UB set
10 Sets - 60%, 50%, 40%, 30%, 20%, 60%, 50%, 40% 30%, 20%
*If above 30, work off 30 anyway this week

HS Walk Flight Simulator
5ft, 10ft, 15ft, 20ft,... 50ft, 45ft, ...5ft
Each section must be UB
Rest as needed b/w sections
10min time cap

OLYMPIC WEIGHTLIFTINGE

90s x 10
1 High Hang Snatch (stay between 75-85%)75s AMRAP w/ 1min Rest
Hang Squat Snatch
Rd1: 155/105, Rd2: 135/95, Rd3: 95/65

MetCon

CLASS

E2M10M
3 Position Clean

On a 12min clock:For Time:
10-9-8-7-6-5-4-3-2-1
DBL DB Front Squat 50s/35s
Burpees Over the Barwith remaining time

Find 1RM Clean