Fran

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 9 Kipping HSPU
Rest 90s between sets

B. 3 UB Giant Sets of 3 x
3 Strict HSPU + 3 Kipping HSPU (18r total)
Rest as needed b/w sets
* use skullmats if needed. Spotter for strict is preferred.

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first & second set / reps from last week

D. Accumulate 2:00 min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Clean (@ knee) + Jerk (building)

B. Clean & Jerk
2 @ 70/75/70/75/80/75/80
1 @ 75/80/85/80/80

C. 1min AMRAP PClean & Jerk @ 65% 1RM PC&J

D. 5 x 2 Banded Clean Pulls @ 100%

MetCon

CLASS

10min EMOM

odds: 1 Cluster
evens: Pull-up complex
BEG: 1 Strict Pull-up + 3 Beat Swings + 2 Beat Swings w/ tap + 1 kipping pull-up attempt
INT: 5 Butterfly circles or 2 C2B + 3 Pull-ups
ADV: 2 Pull-ups + 3 C2B + 1 Bar Muscle Up (+ 1BMU each rd)

21 - 15 - 9 reps for time:
Thrusters 95/65
Pull-ups

*10min time cap