The End!

Competition Class

Strength

Skills and Drills

GYMNASTICS

A. 3 x 10 Kipping HSPU
Rest 90s between sets

"B. 3 UB Giant Sets of 3 x
3 Strict HSPU + 3 Kipping HSPU (18r total)"
Rest as needed b/w sets
* use skullmats if needed. Spotter for strict is preferred.

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

D. Accumulate 2.5min in free standing HS

BARBELL CONDITIONING

E3M9M
5 TnG Power Snatch
Then . . .
ME UB TnG Power Snatch @ 80% 5RM
*beat last week's reps

E3M9M
5 TnG Power Clean & Jerk
then . . .
ME UB TnG PC & J @ 80% of 5RM
*beat last week's reps

MetCon

CLASS

The End!

HATCH W12D2
Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 60/70/75

3 Rounds for Time:
25 KBS 53/35
15 Burpee Box Jump Overs 24/20

*10min time cap