Like a Baby Lobster

Competition Class

Strength

Skills and Drills

UPPER STRENGTH

3 Giant Sets
10 DBL DB Bench Press
20 Ring Rows
10 Strict Toes 2 Rings
20 Good Mornings 45/35
Rest as needed between giant sets

GYMNASTICS
A. 4 Giant Sets of Strict HSPU
2.3.3.4.2.1
(complete 1, kick down, kick up, complete 2, kick down, then 3, ...
Rest as little as possible in the giant set
Rest as needed after the giant set
If too easy, go to 4/2" deficit or add vest

B. 5min to work to biggest deficit kipping HSPU poss

C. Handstand Walk ladder
*perform outside if possible
2m, 4m, 6m, 8m, ... 20m, 18m, 16m,
10min time cap. Each piece must be complete UB.

Rest as needed between.

ROW CONDITIONING

E2M12M
30s All Out Row
90s easy row recovery

MetCon

CLASS

Hatch W7D1
Back Squat
2 x 5 @ 70/80
1 x 2 @ 85
1 x 3 @ 90
1 x 1 @ 101-103

Front Squat
1 x 5 @ 65
3 x 4 @ 75/80/85

7min  AMRAP
Alt DB Snatch 50/35
EMOM: 7 Box Jumps 24/20
*EMOM starts on min1