CHIP CHIP CHIP

Competition Class

Strength

Skills&Drills

GYMNASTICS
5 Rounds for Reps:
1min Row 1500/900
1min K HSPU
Rd1/2/3: 4/2" def, Rd4/5 - flat
*note reps of Cals & HSPU separate

CORE
3 Super Sets of
"10 single leg Paloff Press
(put 5# plate on band) "
"1min plank
(lift L leg, R leg, L arm, R arm, repeat) "

MetCon

E2M12M

RDS1/2/3 - 3 Front Squats (work to heavy 3)
RDS4/5/6 - 5 Back Squats @ FS

3RM For time:
50 Box Jumps 24/20
40 Overhead Squats 95/65
30 Burpees Over the Bar
20 Hang Power Snatch 95/65
10 Strict Pull-ups