Randy

Competition Class

Strength

Skills & Drills

GYMNASTICS

Accumulate 1:00 free standing handstand (use spotter as necc)
HS Walk: 5ft ladder (HS walk 5 ft, walk back on feet, HS walk 10ft, walk back on feet + 5ft each interval)
L1: Use spotter (hold feet behind, alternate)
L2: 3, 6, 9, 12, 15 ft
L3: As Rx
L4: Turn around on hands and HS walk back each distance - 5ft out and back on hands, rest 15sec, 10ft out and back on hands, rest 15sec, continue to add distance

8min EMOM
min1: 1 Strict T2B + 1 Kipping T2B
min2: 2 + 2
min 3: 3 + 3
min 4: add 1 rep to each, each minute

UPPER STRENGTH

10min EMOM
odds: 5 Bench Press (work to 5RM)
evens: 5 Tempo Bent Over Rows (DB or KB) (2/2/2/2)
*2sec @ extension, 2s pull, 2s hold @ chest, 2 sec down)

10min EMOM

3 Barbell Tempo Strict Press (2/2/2/2)
5 1-arm tempo ring row (2/2/2/2)

CONDITIONING

E2M12M
200m Sprint

MetCon

8min AMRAP

12 Strict Pull-ups
Max UB HSPU or Max UB Push Press 95/65

Randy
For Time:
75 Snatches 75/55