Nate

Competition Class

Strength

SKILLS&DRILLS

GYMASTICS
3 Rounds for Quality
5 C2B Box Drill (butterfly or Kipping)
*stand on box, go through ROM in slow motion, use legs to help
1 Strict Pull-up + 1 Pull Through to 2-3 C2B pull-ups

C2B Pull-ups
Using best Max UB set
10 Sets - 60%, 50%, 40%, 30%, 20%, 60%, 50%, 40% 30%, 20%
*If above 30, work off 30 anyway this week

HS Walk Flight Simulator
5ft, 10ft, 15ft, 20ft,... 50ft, 45ft, ...5ft
Each section must be UB
Rest as needed b/w sections
10min time cap

10min to find:
5RM TnG Power Snatch

10min to find:
5RM TnG Power Clean & Jerk

MetCon

CLASS

10min Ring Muscle Up tech

20min AMRAP
2 Muscle Ups
4 HSPU
8 KBS 72/53
or
20min AMRAP
5 Pull-ups
10 Burpees
15 KBS 53/35