Like a Baby Echidna

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ straddle (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ straddle (5sec)
3 Strict L-sit chest to ring pull-ups

B. MUSCLE UP EMOM
20% of Total Reps from 5min AMRAP
*+1 rep on first 2min if you were successful last week
*until failure or 30+ reps are accumulated
*if failure under 4min, take a minute off, decrease reps by 1 and continue
Ex. If 30 in 5min AMRAP then 6 EMOM until failure

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Muscle Snatch + 1 Snatch Balance (work to 65% over the 5)

B. Snatch Waves

3 x 3 Position Snatch 65/70/75
1 @ 80 / 85 / 90 / 95 / 101 / 80 / 80

C. 5 x 1 Snatch Pull @ 100%

MetCon

CLASS

HATCH W7D1
Back Squat
1*5 @ 70
1*5 @ 80
1*2 @ 85
1*3 @ 90
1*1 @ 102
Front Squat
1*5 @ 65
1*4 @ 75
1*4 @ 80
1*4 @ 85

Elizabeth
21-15-9 Reps for Time:
Power Clean 135/95
Ring Dips

*10min time cap