Alternating Rounds

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 7 Kipping HSPU
Rest 90s between sets

B. 3 x 3 UB Giant Sets of 3 Strict HSPU + 3 Kipping HSPU (18r total)
Rest as needed b/w sets
* use 1-2 abmats if needed

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week

D. Accumulate 2:00 min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Clean & Pause Jerk

B. 5 x 3 Position Clean & Jerk*
65/70/75/80/80
*jerk @ each position

C. 5 x 1 Clean Pulls @ 85% + bands

 

MetCon

CLASS

In Teams of 2:
24min AMRAP
1 Rope Climb
3 Snatch Grip Deadlifts
3 Hang Power Snatch
3 Overhead Squats
9 Calorie Bike / Row
Rx = 95/65, Rx+= Shorty Rope, 135/95
*P1 works, P2 rests, then switch