TNGs, HPCs & STOHs

Competition Class

Strength

Skills&Drills

GYMNASTICS

For Reps:
ME UB -1 Strict HSPU
rest 1min
ME UB -1 Strict HSPU
rest 1min
ME UB -1 Strict HSPU

8min to work to deepest
1 deficit kipping HSPU
then 3x50%+2 best HSPU
kipping HSPU set @ 1/2 deficit

3x1min
Wall Facing Lateral HS Walks
w/ feet on wall
Rest 1min between efforts
*if too difficult, 3x1min CONAN
(feet on box in HS pike, walk around box)"

UPPER STRENGTH

E4M12M
3 Tempo DB Bench Press 3.2.0
(3 down, 2 hold, fast up)
Immediately into 3 'clapping' push ups
-- Rest 60sec --
3 Tempo Bent Over Rows 3.2.0
Immediately into 3 straight arm ball slams

CONDITIONING
3 x 2min Row (for cals) - all out
not calories @ 1min mark on each set
-- Row easy for 2min between efforts

MetCon

E2M10M

1 Hang Power Clean + 1 TnG
Power Clean + 2 STOH

For Time:
10 - 1 -- Power Clean 115/75
1 - 10 -- STOH 115/75
*complete 10 PC, then 1 STOH, 9 PC, 2 STOH, 8, 3 etc.