Like a Baby Pterodactyl

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

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

B. Snatch Waves

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

C. 5 x 1 Snatch Pull @ 100% (off blocks, just above knee)

GYMNASTICS

A. 3 Rounds
5 Ring Swings
4 Low Ring Transitions
3 Kipping Ring Dips

B. 60% of best UB Muscle Up set + 1
Rest 1min
50% + 1 of best UB Muscle Up set
Rest 1min
40% + 1 of best UB Muscle Up set
Rest 1min
30% of best UB Muscle Up set
Rest 1min, Repeat @ 30% until you reach 30+ MU

C. EMOM
1 Strict MU
once you reach 10, or miss a MU, 3 x 3 Strict C2R Pull-ups

MetCon

CLASS

HATCH W3D1

Back Squat
1*8 @ 65%
1*8 @ 70%
2*6 @ 80/85%
Front Squat
4x5 @ 60/70/75/80%

For Time:
50 Burpees
50 Box Jumps 24/20
50 Alt DB Snatch 50/35

*10min time cap