Monday May 29, 2017
COMP - ton . . but not really
Competition Class
Strength
Class
HATCH W8D1
Back Squat
4x5 @ 65/70/75/80
Front Squat
4x5 @ 60/65/65/65
8min AMRAP
3 Strict Pull-ups
6 HR Push-ups
9 Box Jumps 24/20
MetCon
BIAS - ACCESSORY WORK
OLYMPIC WEIGHTLIFTING
A) Sotts Press: 3 x 3
B) Snatch from the blocks: 70/3x2, 75/3x2, 80/3, 85/3
C) Snatch Pull to drive & shrug, lower to hang, hold for 5 sec then pull again: 100/2, 105/1x3sets
GYMNASTICS
3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1-5sec front lever tuck hold
3 L-sit pull-ups
3min AMRAP
Bar Muscle Ups (start with max effort UB set)
*use band if needed
LOWER STRENGTH
Hatch in class
