Skwatts

Competition Class

Strength

Skills & Drills

Quarters Prep

A. 4 x 4min Rounds (rest 2min b/w)
Rd1&Rd3: Run 400m, AMRAP Wall Balls w/ remaining time
Rd2&Rd4: Start with WB acheived in previous rd then run 400m

B. Death by Rope Climbs
min 1: 1 legless rope climb
min 2: 1 legless rope climb + 1 rope climb
min 3: 1 LRC + 2 Rope Climbs
min 4: 1 LRC + 3 Rope Climbs
*continue adding 1 RC each min until you cannot complete
*if no legless, just go as high as possible w/o legs

C. 3:30min AMRAP
Rope Climbs

MetCon

Class

15min to work to
1RM Back Squat
Rest 5min
ME UB @ 60%

10min AMRAP
10 DB Hang Clean & Jerk L 50/35
10 Walking Lunges
10 DB Hang Clean & Jerk R 50/35
10 Walking Lunges