3 in 1

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

E3M12M
5 TnG Clean & Jerk (work to max)
*echo bike w/ remaining time, must stay above 50/45rpm

Death By
min1: Ski 5/4 cal + 1 RMU or BMU
min2: Ski 5/4 ca + 2 RMU or BMU
min3: Ski 5/4 ca + 3 RMU or BMU
continue adding 1 R/BMU each minute until you cannot complete the reps in the given minute
*if you don't make it past min 5, start again @ 1. Minimum 15 R/BMU in total

 

MetCon

Class

0:00-12min
Annie
50-40-30-20-10 reps for time:
Double Unders
Sit-ups

Rest remaining time

12-24min
Row 2km for time

24-30min
6min AMRAP
5 Wall Walks
12 Alt DB Snatch 50/35