Diane Fu is coming. . .

Competition Class

Strength

2 RFT - E3M12M

CLASS
-----------
2 RFT:
20 Thrusters 95/65
20 Pull ups
20 Wall Balls 20/14
100 Double Unders

E2M8M
3 Deadlifts (tng b/w 70 & 80% 1RM)

------------------

SKILLS & DRILLS

5 Rounds
L1: 5 Negative HSPU (work to deficit if poss)
L2: 3-5 Strict HSPU + 5-7 kipping
L3: 5 Strict HSPU + 7 Kipping (work to deeper deficit each round)

E3M12M
6 TnG Power Snatch

MIDLINE
15min EMOM
min1:
L3 7/5 Bar MU
L2: 3 Spotted BMU
L1: 4 Jumping BMU + 4 swinging hips to bar
min2:
L3: 8 Strict T2B
L2: 8 Straight Leg Raises
L1: 8 Bent Knee Raises
min3:
10 hip drop side plank (ea) with straight leg raise (toes pointed down)