HELEN

Competition Class

Strength

Skills & Drills

Quarters Prep

A. 21 - 15 - 9 Reps for Time:
Overhead Squats 155/105
Box Jump Overs 30/24

B. 8min to find 2RM Jerk (from the rack)

C. For Time:
Row 2km

MetCon

Class

E4M20M
5 Strict Press + 20s OH Hold on rep 5
ME UB Strict Pull-ups (aim for scale that you can get 5+ but no more than 12)

HELEN
3 Rounds for Time:
Run 400m
21 KBS 53/35
12 Pull-ups