Progressions for Days

Competition Class

Strength

10min & 20min

10min EMOM
Hang Power Snatch (building)

20min AMRAP
Run 200m
15 Hang Power Snatch
50 Double Unders
15 OHS
1 Rope Climb (anytime each round)
Rx = 95/65
Rx+ = 115/75 (Rx+ should be able to do each round UB)

SKILLS & DRILLS:

HSPU
5 Rounds
L1: 3x5sec Negative HSPU (work to deficit if poss)
L2: 3-5 Strict HSPU (use up to 1 abmat or go to box) + 5-7 kipping
L3: 5 Strict HSPU + 7 Kipping (work to deeper deficit each round)

5min EMOM
2 Snatch Pulls (100-105%)

15min EMOM
min1: L3 5/3 Bar MU
L2: 2 Spotted BMU
L1: 3 Jumping BMU + 3 swinging hips to bar
min2: L3: 5-7 Strict T2B
L2: Straight Leg Raises
L1: Bent Knee Raises
min3: 20 side plank hip raises (10ea)