Like a Baby Peacock

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 5 Kipping HSPU
Rest 90s between sets

B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest

C. 5x5 Strict HSPU
*go to deficit if easy, use ab/skull mats if too hard
*scale up first set / reps from last week

D. Accumulate 1min in free standing HS

UPPER STRENGTH

E2M14M
2 Bench Press @ 55% + bands
5 Bent Over Rows (heavy but perfect)

MetCon

CLASS

HATCH WK4D1
Back Squat
2x8 @ 65/70
2x6 @ 80/85
Front Squat
4x5 @ 70/75/80/85

10min AMRAP
8 Hang Power Cleans
8 STOH
95/65, 135/95, 155/105, 185/125
205/135, 225/155, 245/165, 265/175