The Other Total

Competition Class

Strength

GYMNASTICS

3 Rounds for Quality
5 C2B Box Drill (butterfly or Kipping)
*stand on box, go through ROM in slow motion, use legs to help
1 Strict Pull-up + 1 Pull Through to 2-3 C2B pull-ups

C2B Pull-ups
Using best Max UB set
10 Sets - 60%, 50%, 40%, 30%, 20%, 60%, 50%, 40% 30%, 20%
*If above 30, work off 30 anyway this week

HS Walk Flight Simulator
5ft, 10ft, 15ft, 20ft,... 50ft, 45ft, ...5ft
Each section must be UB
Rest as needed b/w sections
10min time cap

 

MetCon

CLASS

1RM Clean

1RM Bench Press
1RM Overhead Squat

Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Clean is from the ground, power or full/squat.