LIKE A BABY SNAKE, WHO PRs

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 6 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

A. 5x3 1 Snatch Grip Push Press + OHS

B. 7x1 3 Position Snatch (top down)
55/60/65/70/75/80/70

C. 5x1 Snatch Pulls @ 90% + bands
*set up bar w/ 90% snatch max, add bands under DBs/pegs

 

MetCon

CLASS

HATCH W7D1

Back Squat
1*5 @ 70
1*5 @ 80
1*2 @ 85
1*3 @ 90
1*1 @ 102
Front Squat
1*5 @ 65
1*4 @ 75
1*4 @ 80
1*4 @ 85

Elizabeth
21-15-9 Reps for Time:
Power Clean 135/95
Ring Dips