Like a Baby Python

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. Tabata C2B Pull-ups
8 Rounds: 20sec work, 10sec rest
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Bar Muscle Ups + 2 Strict Tempo Pull-ups (2/2/2/2)

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

MetCon

CLASS

HATCH W5D2
Back Squat
4*6 65/75/80/80%
Front Squat
4x6 60/65/70/70%

3 Rounds for Time:
50 Sit-ups
Run 400m