30s

Competition Class

Strength

For Time:

For time:

30 Box Jumps 30/24

30 C2B Pull-ups

30 KB Swings 72/53

30 Front Squats 135/95

30 T2B

30 Push Press 135/95

30 Power Cleans 135/95

30 Wallballs 30/20

30 Bar Facing Burpees

30 Triple-unders

 

SKILLS & DRILLS

 

HSPU Test

90sec AMRAP

Rest 60 sec

60s AMRAP

Rest 30 sec

30sec AMRAP

 

E2M10M

2 Snatch (stay under 85%)

 

E2M10M

2 Clean & Jerk 70-80%

 

 

4min AMRAP

Row (cals)

rest 1min

3min AMRAP

10m Shuttle Run

rest 1min

2min AMRAP

Assault Bike (cals)