Connectivity: In Class:
1) 3X:40/:20off Arch hold 2) 3X:40/:20off Hollow Hold 3) 3X8 Arch/Hollow Swing
Extra Credit:
Inverted Hollow holds: 4X:20 seconds
Barbell Cycling:
1) 4X2 Touch-and-go Power Clean and Power Jerk. No pauses or resting on the body to re-grip. Start at 70%.
Competition:
1XME@80% of #1
Gymnastics/Strength:
2A) Deadlift 5X3@85-90%+ 2B) 4XME Chest-to-bar pull-ups
Conditioning:
7 rounds:
Sprint 200 meters Rest 1:00