NUTTS!

Competition Class

Strength

Skills&Drills

OPTIONAL: CanWest Indy Qualifier

GYMNASTICS

On a 10min clock
Ladder
1, 2, 3, 4, 5, 6, 7 . . .
Muscle Up
HSPU
Devil's Press
"*start strict, kip on that
movement when you miss 1 strict
**if you are stuck on MU, keep the reps at your
last 'good' set and continue to increase the HSPU"

 

OLYMPIC WEIGHTLIFTING

Clean & Jerk Waves
3 @ 60 / 65 / 70
3 @ 62 / 68 / 72
2 @ 65 / 70 / 75
1 @ 68 / 72 / 78

MetCon

Class

For Time:
10 HSPU
15 Deadlift 250/175
25 Box Jumps 30/20
50 Pull-ups
100 Wall Balls 20/14
200 Double Unders
400m Run w/ a 45/35# plate