Squatabel

Competition Class

Strength

Skills&Drills

GYMNASTICS
3 Rounds, each for time:
"2x12m (kick down, turn around,
right back into it) "

Strict HSPU & Bar MU Ladder
On a 12min clock
1.2.3.4.5.6.7.8.9.10......
*1&1, 2&2, 3&3
*If you miss, start back at 1

"8min to find 5RM
Kipping Deficit HSPU "
4 Giant Sets
4 @ 5RM Def
6 @ -5RM Def (lower than above)
"AMRAP HSPU
(flat or lower than above) "

UPPER STRENGTH

10min EMOM
odds: 8 1-Arm DB Bench Press
evens: 8 1-Arm Bent Over Rows
*add weight if possible

MetCon

Class

E2M14M
2 Back Squats @ 55-60% 1RM
*add banded resistance
*focus on speed coming up

Squat Isabel
30 reps for time:
Squat Snatches 135/95