Like a Baby Penguin

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 10 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

"B. 3 Kipping or Butterfly (K/B) C2B Pull-ups
+ 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B"
"Repeat for 3 total rounds,
rest 2-3 min between rounds"
*stay on bar for complex

C. 5 x 3 Weighted Pull-ups

OLYMPIC WEIGHTLIFTING

E3M9M
5 TnG Power Snatch
Then . . .
ME UB TnG Power Snatch @ 80% 5RM

E3M9M
5 TnG Power Clean & Jerk
then . . .
ME UB TnG PC & J @ 80% of 5RM

MetCon

CLASS

HATCH W11D2
Back Squat
4x5 @ 60/65/70/70
Front Squat
4x5 @ 60/70/75/80

10min AMRAP
20 Alt DB Snatch 50/35
20 DB Step Overs 50/35 @ 24/20