Dumbbell Time

Competition Class

Strength

GYMNASTICS

3 Rounds for Quality
5 C2B Box Drill (butterfly or Kipping)
*stand on box, go through ROM in slow motion, use legs to help
1 Strict Pull-up + 1 Pull Through to 2-3 C2B pull-ups

C2B Pull-ups
Using best Max UB set
10 Sets - 60%, 50%, 40%, 30%, 20%, 60%, 50%, 40% 30%, 20%
*If above 30, work off 30 anyway this week

HS Walk Flight Simulator
5ft, 10ft, 15ft, 20ft,... 50ft, 45ft, ...5ft
Each section must be UB
Rest as needed b/w sections
10min time cap

BARBELL GYMNASTICS10min to find:
6RM TnG Power Snatch10min to find:
6RM TnG Power Clean & Jerk

MetCon

CLASS

Dumbbell Time

E2M14M
2 Bench Press @ 60% + bands
3 Inverted Rows (either rings or bar)

3 Rounds for Time:
75 Double Unders
30 1-arm Overhead Alt Lunges 50/35
20 Alternating Step Ups 24/20 w/ 50/35 (1 DB)