STRONG Lunge, JUMPY Lunge

Competition Class

Strength

GYMASTICS CONDITIONING

A. E3M15M

10 C2B Pull-ups
10 Alt Pistols 35/25
2x10m HS Walk

B. On a 7min clock
3, 6, 9, 12, 15, 18, 21, 24sec . . .
Free Standing HS Ladder
*scale to partner hold, band or wall as needed

C. 3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
*come down between 5, 4, etc. but rest as little as needed
*scale to 4,3,2,1,1 or 3,2,1,1,1 depending on ability

MetCon

CLASS

CLASS

E2M12M
6 Alternating Back Rack Lunges
+ 6 Alternating Jumping Lunges

2 Rounds for Reps

2min AMRAP
Run 200m
AMRAP Alt DB Snatch 50/35

Rest 1min

2min AMRAP
Run 200m
AMRAP ALT 1-arm DB Hang Clean & Jerk 50/35

Rest 1 min & repeat