Wednesday Mar 11, 2020
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Testing Testing 1, 2, 1, 2

Competition Class

Strength

Skills and Drills

GYMNASTICS

A. 5min EMOM
20s Dead Hang
20s HS Hold

B. 3 x 1-3 Strict HSPU

C. Max Effort Unbroken Strict HSPU
rest precisely 1min
C1. Repeat ME UB SHSPU set

SKILLS

5 Rounds
30% of ME UB HSPU set from last week
+ 20s HS hold on last rep

5min EMOM
10m HS Walk (afap)

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting (2s @ knee) Power Clean + Pause Front Squat (5s @ rock bottom) + 1 Jerk

B. 3 Clean & Jerk 55%, 60%
2 Clean & Jerk 60%, 65%, 70%, 75%, 80%
1 Clean & Jerk 75%, 3 x 80%

C. 5min EMOM
2 Clean Pulls @ 105%

 

MetCon

CLASS

15min to work to
1RM Back Squat

5 Rounds, 1min at each station
1. Double Unders
2. Burpee Box Jump Overs 24/20
3. Row / Bike / Ski cals
4. Rest