Chest Squattin'

Competition Class

Strength

Skills and Drills

GYMNASTICS

A. 3 Rounds
5 Scap Pulls
5 Beat Swings
5 Straight Arm Pull Downs (on pull-up bar)
Rest

B. 3 x 1-3 Strict Pull-ups

C. Max Effort Unbroken Strict Pull-ups
rest precisely 1min
C1. Repeat ME UB Strict Pull-up test

CONDITIONING

For Time:
25 - 50 - 75 - 100 - 75 - 50 - 25 Cals
Assault Bike
Row

CORE

3 Rounds for Quality16 High to Low Band Chops (8 Each Side)
12 GHD Back Extensions
12 GHD Sit-ups

MetCon

CLASS

 

12min to work to
1RM Bench Press

15min AMRAP
5/4 Bar Muscle Ups or 12 C2B Pull-ups
12 DBL DB Deadlifts
9 DBL DB Hang Cleans
6 DBL DB Thrusters

DBs = 50s/35s