LIKE A BABY PLATYPUS

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 Tuck (5sec)
1 Skin the Cat (5 sec)
1 Front Lever flat tuck + 2-leg straddle (5sec)
3 Strict L-sit chest to ring pull-ups

B. On a 10min clock:
2.3.4.5.6....... (ladder)
Kipping MU Transitions (no dip*)
*begin each set with 2 full muscle up then go to transitions only

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

HATCH WK2 D2

Back Squat
1x10 @ 60%
3x8 @ 70/75/80
Front Squat
4x5 @ 60/65/70/70

Randy
For Time:
75 Snatches 75/55