50s in 30

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 30/20 Calories
3 strict press from split, 3 BTN jerk from split, 3 jerk balance, 3 tall jerks

B. 1.1.1 Clean & Jerk
all @ 60%
*10s between singles
*rest as needed b/w triples

C. 4 x 1.1 Clean & Jerk
all @ 70%
*10s b/w singles
*rest as needed b/w doubles

D. 5 x 1 Clean & Jerk
all @ 80%

E. E30s x 6
1 Clean Pull @ 107%

 

MetCon

Class

30min AMRAP
200 Double Unders
50 Pull-ups
50 Burpees
50 KBS 53/35
50 Wall Balls 20/14
50 Box Jump Overs 24/20
50 T2B
50 Walking Lunges
50 HSPU or DBL DB Push Press 50s/35s