Rhymes with Batch

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 7 Kipping HSPU
Rest 90s between sets

B. 3 x  UB Giant Sets of  3 Strict HSPU + 3 Kipping HSPU (18r total)
Rest as needed b/w sets
* use 1-2 abmats if needed

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week

D. Accumulate 2:20 min in free standing HS

 

OLYMPIC WEIGHTLIFTING

E90s
2 TnG Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
2 @ 80% of best

E90s
2 TnG Power Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
2 @ 80% of best

 

MetCon

CLASS

HATCH W8D2

Back Squat 
2x5 @ 65/65
3x5 @ 70/70/70
Front Squat
4x5 @ 60%

7min AMRAP
10 HSPU or DBL DB STOH 50s/35s
10 T2B