3 Gals

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
6 2s Pause Ring Row

B. E3M12M
5 Push Jerk
*stay dynamic aka no pause @ shoulder

C. For Time:
100ft Sled Push 180/120 on sled
100ft farmers carry 90/60 each hand
50ft axle bar overhead lunge 90/60 on bar
100ft farmers carry 90/60 each hand
100ft Sled Push 180/120 on sled

Ride bike until 80% recovered and repeat

D. 4 x 3min AMRAP
8/5 Cal Echo bike
2/1 BMU
2 Wall Walks

Rest 2min b/w intervals

MetCon

Class

0:00-20:00,
5 Rounds for Time:  Nancy
400m Run
15 OHS 95/65

20:00-30:00,
For Time: Grace
30 Clean & Jerk 135/95

30:00-40:00,
For Time: Jackie
1000m Row
45 Thrusters 45/35
30 Pull-ups