Handstand Walking Dead

Competition Class

Strength

SKILLS AND DRILLS

GYMNASTICS

A. 3 x 11 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

"B. 3 Kipping or Butterfly (K/B) C2B Pull-ups
+ 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B"
"Repeat for 3 total rounds,
rest 2-3 min between rounds"
*stay on bar for complex

C. 5 x 2 weighted strict + 2 pull-ups (DB between feet, complete 2RM weighted strict, drop DB, complete 2 more pull-ups w/o coming off bar

 

 

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting Power Clean (@ knee) + Front Squat (from position of catch ie. no stand up) + Jerk (building)

B. Clean & Jerk
2 @ 70/75/70/75/80
1 @ 75/80/85/80/80

C. 1min AMRAP PClean & Jerk @ 65%1RM PC&J

D. 5 x 1 Clean Pull + 3 position negative w/ 1 sec pause @ each @ 100%

MetCon

CLASS

8min EMOM
3 TnG Deadlift
5-10m HS Walk

4 RFT
400m Run
20 T2B
15m HS Walk
10 Deadlifts 275/185

*20min time cap