14.3

Competition Class

Strength

Skills&Drills

A. SKILL ACQUISITION
10min HS Walk Practice
Beg: HS Walk ladder 1-3ft, 2-6ft, 3-9ft, etc
Int: Set an UB distance goal a little outside your ability
Adv: obstacles, sideways, backwards, etc

B. FATIGUED GYMNASTICS

9min AMRAP
Ascending Ladder
5m HS Walk, 1 Bar Muscle Up
2 x5m HS Walk, 2 Bar Muscle Ups
3 x 5m HS Walk, 3 Bar Muscle Ups
4 x 5m HS Walk, 4 Bar Muscle Ups
add a 5m length and a bar mu each round
*beat last week

C. MUSCULAR ENDURANCE
Tabata - Strict HSPU
20s work : 10s rest x 8 sets
*go to 15# plate & ab/skullmat if needed

MetCon

CLASS

E2M10M

3 TnG Deadlifts 
*work to heavy 3

OPEN 14.3 8min AMRAP
10, 15, 20, 25, 30, 35 Deadlift 
15 Box Jumps 24/20

Rd1: 135/95, Rd2: 185/135, Rd3: 225/155, Rd4: 275/185, Rd5: 315/205, Rd6: 365/225