3.16 Squared-ish

Competition Class

Strength

Skills and Drills

Quarters Prep

**redo 21.2 as needed 

and / or

A. AMANDA
9 - 7 - 5 Reps for Time:
Ring Muscle Ups
Squat Snatch 135/95

B. 5 Rounds, each for time:
2 x 10m FR Walking Lunges 50s/35s
15 GHD Sit-ups
2 x 10m HS Walk
*rest 1:1

C. 10min EMOM
1 Overhead Squat (work to heavy single)

MetCon

CLASS

20min EMOM

1 Clean
*build to heavy single in first 10min
*drop to 85% for second 10min

For Time:
10 Rounds
10 Push Ups
15 Air Squats
then
Run 1000m