HOW FAR?

Competition Class

Strength

Skills&Drills

GYMNASTICS
A. 3 x 5 Kipping HSPU
Rest 90s between sets
B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest
C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week
D. Accumulate 1:30min in free standing HS
OLYMPIC WEIGHTLIFTING
A. 3x3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Balance
B. 11 x 1 Snatch
70/75/80/70/75/80/85/75/80/85/75
C. 3 x 10sec descent, 10sec hold OHS
*heavy as possible, move hands in each set

MetCon

CLASS

3min AMRAP 
10 Bar Muscle Ups 
20 Burpee Box Jumps 24/20
30 Hang Power Snatch 95/65
400m Run 
50 KBS 72/53
100 Double Unders 
Rest 2min 
Repeat with 6min AMRAP 
Rest 3min 
Complete For Time