16.3

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

E3M9M
3 Tempo DB Bench Press 3.2.0
(3 down, 2 hold, fast up)
Immediately into 3 'clapping' push ups
Rest 60sec
3 Tempo Bent Over Rows 3.2.0
Immediately into 3 straight arm ball slams

CONDITIONING
E3M30M on the Assault Bike
15/12 cals ALL OUT SPRINT
Recovery spin (at or above 50rpm)

MetCon

E2M10M

5 TnG Power Snatch
1-3 Bar Muscle Ups

10min AMRAP
7 Power Snatch 75/55
3 Bar Muscle Ups

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