18.2 Just for You

Competition Class

Strength

CONDITIONING

Row
500m easy
100m SPRINT
750m easy
100m SPRINT
1000m easy
100m SPRINT
1250m easy
100m SPRINT
1500m easy
100m SPRINT
1250m easy
100m SPRINT
1000m easy
100m SPRINT
750m easy
100m SPRINT
500m easy

GYMNASTICS CONDITIONING

4 sets3 Butterfly Pull-ups + 3 C2B + 3 Butterfly Pull-ups
+ 3 C2B + 3 Butterfly Pull-ups + 3 C2B

*stay on pull-up bar. If 0 C2B, make the C2Bs attempts
Rest as needed between sets

MetCon

CLASS

E2M10M
5, 4, 3, 2, 1
Front Squats*
*start @ 75%, build to 1RM

On a 12min clock:
For Time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
DBL DB Front Squats 50s/35s
Bar-facing burpees

with remaining time

Find 1RM Clean