BRADSHAW

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

4x4 Sotts Press

E90s x 9
"1 2sec Pause @ knee Snatch (build to heavy
but perfect single )"

"3x1 @ 80% of
today's best"

5x1 Snatch pull @ 105% of today

GYMNASTICS
3 Rounds
"5 Ring Swings (hold something in feet
or ankle weights) "
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
"2 Strict MU
4 Kipping MU
3 Kipping MU
2 Kipping MU"
*come off the rings after each mini-set
*get back on rings AFAP
"*rest as needed
between giant sets"
"*if unsuccessful last week,
repeat last week"

CORE
accumulate 3min L sit
5 strict t2b each break

MetCon

Class

E2M10M

2 TnG Deadlifts +
2-3 HSPU or 10s HS Hold

BRADSHAW

10 Rounds for Time:
3 HSPU
6 Deadlifts 225/155
12 Pull-ups
24 Double Unders

30min time cap