HSW FLIGHT SIM

Competition Class

Strength

Strength, Skills & Drills

OLYMPIC WEIGHTLIFTING

A) Jerk Balance 3x3

B) Jerk:

70/4, 77/4, 82/4, 88/2x2

C) Jerk Dip & Drive w/ 2 sec pause in dip
80/2, 95/1, 100/1x3

GYMNASTICS

3 Rounds
3 Beat Swings
3 Knees to chest (practice perfect hollow)
2 T2B

On a 6min clock:
1 Strict T2B + 1 Kipping T2B
1 Strict T2B + 2 Kipping T2B
1 Strict T2B + 3 Kipping T2B
*add 1 kipping rep after each rest
*if you miss a kipping T2B, start back @ 1+1
*if you miss a strict T2B, go T2 Air
*stop if you reach 15 kipping

HS Walk Flight Simulator
5ft UB, 10ft UB, 15ft UB . . . 50ft and back down

10min time cap

MetCon

Class

0-10min

3 RFT
12 Deadlifts
9 Hang Power Cleans
6 STOH
155/105

10-18min
Find 1RM
Hang Clean & Jerk

18-30min
3 RFT
Run 400m
15 Thrusters 95/65

*12min time cap