Squat

Competition Class

Strength

GYMNASTICS

Accumuate 2.5min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)"

Strict HSPU (if 30+ Strict, go to 2"" deficit for percentage work)
(stick to rest structure) "
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

OLYMPIC WEIGHTLIFTING

A) 4 x 1 - 2-pause power clean (2s @ knee, 2s @ power) + 1 pause jerk (2sec in dip)

B) 3 Clean & Jerk @ 50/55/60/65
2 @ 60/65/70/75
1 @ 70/75/80/70/75/80/80
(- / +  2.5-5# from last week)

C) 12 x 2 Banded Speed Clean Pulls @ 50% 1RM

 

MetCon

CLASS

15min to work to 1RM Back Squat

15min AMRAP
100 Double Unders
50 Wall Balls 20/14 (Rx+ = 30/20)
25 KBS 53/35 (Rx+ = 72/53)