Like a Baby Seahorse

Competition Class

Strength

Skills&Drills

GYMNASTICS

5x30ft HS Walk
*as fast as possible (get a little out of control)
*rest as needed b/w rounds

Ring Series - 2 Rounds
(*stay on rings if possible)
1 Strict Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll
1 Slow Negative MU
1 Front Lever tuck (5sec)
3 Strict L-sit chest to ring pull-ups
Rest as needed b/w rounds

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Hang Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

HATCH W2D2

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

6min AMRAP
12 KBS 53/35
12 Box Jump Overs 24/20