Like a Baby Crocodile

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
10 Pass Throughs
8 False Grip Ring Rows to sternum
5s top of ring dip hold, 5s bottom of ring dip hold
5 Ring Swings, 5 low ring transitions (no false grip, feet on floor)

B. 5 Rounds
1 - 3 Ring Muscle Ups
*use spotter as needed

C. 12min EMOM
min1: 3-6 Strict Chest to Ring Pull-ups (use false grip)
min2: 10s Top of Dip Hold, 10s descent, 10s bottom of dip hold
min3: 3-5 floor kip low ring transitions (no false grip)

D. E2M10M
6 Ring Push Ups (perfect hollow on toenails) + 5s support hold on rep 5
2 Strict Chin Ups w/ 3s hold + 5s lower (skip chin ups if doing class)

E. 3 Rounds
21.15.9 Row Sprint
*rest 20s between sprints
*rest 90s between cluster sets

 

MetCon

Class

HATCH WK2 D1
Back Squat
1x10 @ 60%
1x8 @ 65%
3x6 @ 70%/75/80
Front Squat
4x5 @ 60/70/75/75

3 Rounds for Time:
15 T2B
15 STOH 135/95