4&8 -- Gettin' Heavy!

Competition Class

Strength

Skills&Drills

GYMNASTICS
Accumuate 3min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)

For Quality (stick to rest structure)
80% best strict HSPU set
rest 1min
60% best strict HSPU set
Rest 45s
40% best strict HSPU set
Rest 30s
ME UB STRICT HSPU

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

UPPER STRENGTH
E2M6M
8 DB Bench Press 70/50
8 Pendlay Rows (heavy but perfect)

CONDITIONING TESTING
Row 2km
then 3x500m @ 2km pace
Rest 90s between efforts

 

MetCon

CLASS

E4M20M

4 Front Squats
immediately into
8 Back Squats
*@ 75% FS 1RM

Annie
50-40-30-20-10 Reps for Time:
Sit-ups
Double Unders