2X

Competition Class

Strength

Skills & Drills

COMPETITION

2 Rounds
Ski 15/12 Cal
5 Box Jumps (attempting to land with straightish legs AHAP)
10 beat swings

B. 5 Rounds
5-10 C2B Pull-ups
3 Clean & Jerk (window: 135/95 up to 205/135)
Rest 90s b/w rounds

C.7 x 1 Clean & Jerk
*stay b/w 70&85%

D. 10min easy row

MetCon

Class

10min EMOM
evens: 1 Rope Climb (Rx+ = legless)
odds: 20s HS Hold or 10m HS Walk

2 Rounds, on a 20min clock:
Rd1: 0:00-10:00, Rd2: 10:00-fin (or 20min, whichever comes first)
RD1:
15 - 12 - 9 Reps for Time:
DBL DB Front Squats 50s/35s
DBL DB Push Press 50s/35s or HSPU

RD2:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:
DBL DB Front Squats
DBL DB Push Press or HSPU
Rx = 50s/35s

*if complete, rest after RD1 until 10:00
*if not complete by 10:00, start RD2 @ 10:00 anyway