Like a baby snake

Competition Class

Strength

HATCH W7D2

Back Squat
4x4 @ 70/75/80/85
Front Squat
4x5 @ 60/65/70/70

5 RFT:
Run 200m
20 KBS 53/35

 

MetCon

CanWest Prep

OLYMPIC WEIGHTLIFTING

A) Jerk Balance: 3 sets of 3 as warmup

B) Jerk: 75/3x2, 80/3x2, 85/2x3sets

C) 10 sec Front Rack hold w/ hook grip: 100 (of FS) x 3

GYMNASTICS

3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1-5sec front lever tuck hold
3 L-sit pull-ups

3min AMRAP
Bar Muscle Ups (start with max effort UB set)
*use band if needed

LOWER STRENGTH
Hatch in class

UPPER STRENGTH

2M14M
2 Strict Press @ 55% 1RM + bands (add 2.5-5# if successful last week)
**focus on speed & explosion

4 Sets
4 False Grip chest to ring pull-ups
Rest 90s