Like a Baby Tarantula

Competition Class

Strength

Skills and Drills

GYMNASTICS

5 Rounds for Quality

60% + 1 of best UB set of C2B Pull-ups
Rest as needed between
*if reps would exceed 100 based on percentages, go to 30% with weighted vest5 Rounds for Quality

60% + 1 of best UB set of Kipping Ring Dips
Rest as needed between
*do not exceed 75 reps

UPPER STRENGTH

E2M10M
5 Strict C2B Pull-ups
5 Strict Ring Dips
*scale as needed or add weight if easy
*last set of each is max unbroken

E2M10M
5 Bench Press (work to 85%)
5 Bent Over Rows (work to 85%)
*ME UB on last set for each @ or around 85%
*heavier than last week

RUN CONDITIONING

E3M18M
Run 400m
*goal is to stay -/+ 3s each interval

MetCon

CLASS

In 20 minutes....

HATCH W1D1
Back Squat
1x10 @ 60%
1x8 @ 70%
1*6 @ 75%
1*4 @ 80%
Front Squat
4x5 @ 60/70x3
*back squats off 1RM back squat
*front squat off 1RM front squat

50-40-30-20-10 Reps for Time:
KBS 53/35
2X Double Unders