Like a Baby Quail

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
5 Inchworm  w/ alt toe taps on each
5 scap pull ups + 5 beat swings
5 straight leg sit ups
7 feet together air squats (hold plate in front if needed)

B. 3 Rounds
3-5 C2B Pull-ups
3-5 T2B
4-6 Pistols
Rest as needed b/w

C. 20min EMOM
min1: 25%-35% of best UB C2B + 3
min2: 18 Alt Pistols
min3: 35-45% of best UB T2B + 3
min4: rest

D. E3M15M
6 Strict Pull-ups (C2B preferred)
7-12 GHD Sit-ups (start on the low side if you have limited exposure to GHD)
5 KB goblet Step ups each leg (heavier than last week)

MetCon

Class

HATCH W3D2
Back Squat
2x10 60/65%
2x8 70/75%
Front Squat
4x5 60/65/70/70

9min AMRAP
30 Step Ups 24/20
30 Alt DB Snatch 50/35