The Hang. The Power. The Clean.

Competition Class

Strength

Skills and Drills

AEROBIC CONDITIONING

30min AMRAP
Row 15/12 Calories
Bike 15/12 Calories
20 Step Ups 24/20

GYMNASTICS CONDITIONING

Accumlate 3min in a handstand
beg: wall, int: band in rig, adv: free-standing

5 Rounds
5 Strict Ring Dips
5 C2R Pull-ups (false grip if possible)
10-15s L-sit in Rings (single leg as needed)
Rest 90s bw rounds

CORE CONDITIONING
5 Rounds
3 Tempo Pallof Press Air Squats (3.3.3) L
3 Tempo Pallof Press Air Squats (3.3.3) R
30s GHD Swimmers (15s each direction)
20s GHD Hip/Back Extension Hold

MetCon

CLASS

8min to work to 1RM
Hang Power Clean

Rest 2min

8min AMRAP
Row 21/16 Cal
10 Hang Power Cleans 135/95

Rest 2min

8min to work to 1RM
Hang Power Clean