Like a Baby Platypus

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

6min EMOM
odds: 6 Alt Top Down DB Strict Press
evens: 3 Chin Ups (HAP)

CONDITIONING
For Time:
Jog 200m
SPRINT 100m
Jog 400m
SPRINT 100m
Jog 600m
SPRINT 100m
Jog 800m
SPRINT 100m
Jog 1000m
SPRINT 100m
Jog 800m
SPRINT 100m
Jog 600m
SPRINT 100m
Jog 400m
SPRINT 100m
Jog 200m
SPRINT 100m
*fast walk can be used immediately after SPRINT, just keep it to a minimum
*goal is to SPRINT @ 95-97%
*Jog is working recovery

CORE
3 Rounds for Quality
20 UB Toes to Rings
2x 10m DBall Bear Hug Walk 150/100
Rest 2min b/w rounds

MetCon

CLASS

HATCH W3D2
Back Squat
1*10 60%
1*10 65%
1*8 70%
1*8 75%
Front Squat
4*5 60/65/70/70

*OPTIONAL*

Annie
50 - 40 - 30 - 20 - 10 Reps for time:
Double Unders
Sit-ups

*10min time cap