Monday Jul 09, 2018
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

The End Is Near!

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 4 x 4min Rounds w/ 1min Rest
12 GHD Sit-ups
10 Burpee Box Jump Overs 24/20
RD1&3: AMRAP Bar Muscle Ups
RD2&4: AMRAP Ring Muscle Ups

B. 3 Rounds for Quality
1 Strict Muscle Up
5 Strict Ring Dips
1 Slow Negative MU
5 C2R Pull-ups

C. 10x1 Ring Swing Pull to hips



OLYMPIC WEIGHTLIFTING

A. 5 x 3 Position Clean & Jerk @ 20-50%

B. E90s until 3 misses or PR
1 Clean & Jerk
*start around 40% of current PR, build

C. 3x2 @ 80% of today's best

D. 5x1 Clean Pulls @ 100%

MetCon

CLASS

HATCH W12D1

Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 65/70/75
 
21 - 15 - 9 Reps for Time:
Power Cleans
Front Rack Lunges
STOH

135/95