Like a Baby Pterodactyl

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 8 Kipping HSPU
Rest 90s between sets

"B. 3 UB Giant Sets of 3 x
3 Strict HSPU + 3 Kipping HSPU (18r total) "
Rest as needed b/w sets
* use 1-2 abmats if needed

C. 5x5 Deadstop Strict HSPU
*go to deficit if easy, use abmats if too hard
*scale up first set / reps from last week

D. Accumulate 2:30 min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 3 x 3 Snatch Grip Push Press + 3 OHS

B. 3 x 3 Position Snatch
70/75/80

C. 5 x 1 Snatch (work to 1RM)

D. 5x1 Halting Snatch Pulls @ 100%

 

MetCon

CLASS

HATCH W9D1

Back Squat
1x5 @ 60%
1x3 @ 70%
2x2 @ 80/90
1x1 @ 95%
Front Squat
1x5 @ 65%
3x4 @ 75/80/85%

3 Rounds for Time:
15 Pull-ups*
(*Rx+ = 5 BMU, 5 C2B, 5 Pull-ups)
15 Burpees to 1' Target