Bring Ya Buds

Competition Class

Strength

GYMNASTICS

STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best - rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict or go to low bar

Kipping/Butterfly C2B
5 x 50% + 1 of best set w/ 1min rest between sets
*if 0, or still working on pull-ups, do 7 sets of 5 perfect kip/btrfly pull-ups

OLYMPIC WEIGHTLIFTING

A) 4x4 Sotts Press

B) 1 Power Snatch
work to technical max over 8 sets
then 3 x 1 @ 80% of tech max

C) 1 Power Clean
work to tech max over 8 sets
then 3 x 1 @ 80% of tech max

MetCon

CLASS

E2M10M
3 Push Press

20min AMRAP
Row 600m
50 Push Press 75/55
Run 400m (200ea)
30 DB Step Ups 50/35 to 24/20
30 Alt MB Sit-ups 20/14