RHYMES WITH PATCH

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 4 Strict Tempo Pull-ups (2/2/2/2)
E2M14M
5 Bench Press @ 80% of 1RM
5 Bent Over Rows @ 80 @ of 1RM
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 W6D2
Back Squat
4x4 @ 75/80/80/80%
Front Squat
4x5 @ 60/65/70/70%
For time: 
9 Power Snatches 135/95
50 Double Unders
7 Power Snatches 135/95
75 Double Unders
5 Snatches 135/95
100 Double Unders