Workout Of the Day (WOD)

Every 2 minutes for as long as possible complete:

From 0:00-2:00
10 toes to bar
2 front squats, 85/65

From 2:00-4:00
10 toes to bar
4 front squats, 85/65

From 4:00-6:00
10 toes to bar
6 front squats, 85/65

Continue adding 2 reps to the front squat each interval for as long as you are able.
Barbell to be cleaned from the floor at the start of each set of front squats

Open Season Competition training - 1900 hrs class

0:00 - 15:00
Warm up/movement primer

15:00 - 30:00 mins

Hang squat snatch waves at % of snatch 1rm:

2 x hang squat snatch every minute

45% / 49% / 52%

Rest 1 minute

49% / 55% /58%

Rest 1 minute

55% / 60% / 64%

Rest 1 minute

60% / 66% / 70%

Rest and warm up over 7 minutes for:

Strict gymnastics 37:00 - 52:00

0-5 minutes:
free handstand practice

5-10 minutes
1 strict C2B pull up hold for 3 seconds (use a band that allows you to get to this position for 3 seconds if needed)
3 strict handstand push ups (use discs and an abmat at a height that allows for 5 reps, or bridging progressions on a box)

10-15 minutes
3 strict toes to bar
3 strict ring dips (use a band to maintain form where appropriate, as if to do 5-10 reps)