DATE

2022/05/08 SUNDAY | 108 COMPETE

GENERAL WARM-UP
3 Rounds
20 Mountain Climber
5 Inchworms + Push-up (5,4,3,2,1)
15 Sit-Ups
20 Air Squats
1 Pull-up Complex *

Pull-up Complex
1 Strict Pull-Up + 1 Kipp Swing + 1 Kipp Pull-Up + 1 Butterfly

SKILL KIPP GYM
10 Rounds
2 Kipp Swings +
2 Toes to Bar +
2 Kipping Pull-ups
2 Butterfly Pull-ups
– Rest as you needed it

POWER
Split Jerk
2 x 2 @ 50%
3 x 2 @ 60%
2 x 1 @ 70%

STRENGTH
Good Mornings
3 x 6 @ 70% of 1RM Good Morning

METCON
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.

ASSCESSORY
4 sets for load:
20 GHD back extensions
10 DB Bulgarian split squats/leg