DBL DB

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7 sets to work to max deficit strict HSPU
4 x ME-1 @ 33% deficit from max

B. For Time: 10 - 1
HSPU
T2B

C. Accumulate 50 Shoulder taps in HS on wall

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Jerk to Split

B. 7 x 1 Clean Pull + 1 High Hang Clean + 1 Jerk
(70/75/75/75/80/80/80)

MetCon

E2M10M

2x10M Handstand Walk or 30sec Handstand Hold (spotted or wall facing)
1-5 Kipping Pull-ups (chance to practice kipping/btrfly/C2B)

21 - 15- 9 Reps for Time:
DBL DB Deadlift
DBL DB Front Squats
DBL DB STOH
Pull-ups
DBs = 50s/35s (sub KBs if needed)