Like a Baby Crab

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Bar Muscle Ups + 2 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves

2 @ 70 / 75 / 80 / 70 / 75
1 @ 80 / 85 / 90 / 95 / 80 / 80 / 80

C. 5min EMOM
1 x Clean Pull from blocks (just above knee) @ 90-100%

MetCon

CLASS

HATCH W6D1
Back Squat
1*6 70%
1*6 80%
1*3 90%
1*2 95%
Front Squat
1*5 65%
1*4 75%
1*4 80%
1*4 80%

21 - 15 - 9 Reps for Time:
DBL DB Snatch 50s/35s
Burpee over DB

*10min time cap