FRONT RACK GOING BACK

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7 sets to work to max weighted C2B Pull-up
4 x ME-1 @ 33% weighted C2B

B. On a 10min clock:
1.2.3.4.5.6.7.8.9.10 . . . .
Kipping/Btrfly C2B Pullup

C. 4x15 Beat Swings (mini-band b/w ft)

UPPER STRENGTH
10min EMOM
Odds: Bench Press (3, 2, 1, 1, 1) 5# up from last week
Evens: 5 1-arm ring row (each)

10min EMOM
Odds: Pendlay Row (3, 3, 2, 1, 1) 5# up from last week
Evens: 5 DBL KB Z-Press

MetCon

E2M10M

10 Front Rack Reverse Lunges (alt)
immediately into 6 alt split jumps (not loaded & as high as poss)

5 Rounds for Time:
12 DB Clean & Jerk (6/6) 50/35
12 T2B