Like a (some) Baby Pit Viper

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 + 1
min2: 14 Alt Pistols
min3: 35-45% of best UB T2B + 1
min4: rest

D. E3M15M
4 Strict Pull-ups (C2B preferred)
6-11 GHD Sit-ups (start on the low side if you have limited exposure to GHD)
5 KB goblet Step ups each leg (as heavy as possible)

 

MetCon

Class

HATCH WEEK 1 DAY 2
Back Squat
1*10 - 60%
1*8 - 65%
1*8 - 70%
1*8 - 75%
Front Squat
4*5 - 60/65/70/70

3 Rounds for Time:
20 Power Snatch 75/55
15 Box Jump Overs 24/20