Deadlift Tuesday

Competition Class

Strength

Skills and Drills

GYMNASTICS SKILL

10 x 1 SOFT kick ups to wall
*goal is to very lightly touch the wall (or just kick to free standing getting as close to the wall as possible w/o touching)

6min EMOM
30s Handstand hold (on wall, using hands to 'pull' off the wall & freestand)
*goal is to learn hand control

AEROBIC CONDITIONING

10 Rounds for Time:
10 Burpees
20 Alt Step Ups 24/20
*find a pace that you can maintain for all 10 rounds

CORE CONDITIONING
5 Rounds
30s High Plank KB passes (take KB from outside left hand and move it to the right side, repeat the other direction)
30s Marching Glute Bridge
8 High to Low 1/2 Kneeling Band Chops (ea)

MetCon

CLASS

E4M12M
10 TnG Deadlifts
*aim to end at 8RM from last week (or heavier)

For time:
50 Walking Lunges
then...
21-15-9
Alt 1-arm DB Hang Clean & Jerk 50/35
Pull-ups
then...
50 Walking Lunges

*20min time cap
*Rx+ = 70/50 & wear weighted vest