6min & EXTRA WORK

Competition Class

Strength

E2M10M

E2M10M
Thruster + 1 Front Squat + 1 Jerk (rack or floor)

For time:
6min to move as much weight from Ground to Overhead as possible:
(options: barbell - clean & jerk or snatch, medball, plate, DB/KB)

SKILLS & DRILLS

2 Rounds
2 Wall Walks
10 Pass throughs
8 reps of T - Y - W
5 Floor Kips

HSPU TEST
1min AMRAP - strict HSPU
rest as needed, then...
ME UB Kipping HSPU (1min time cap for you ninjas)
repeat for 3 total rounds (unlimited rest)

Snatch
On a 20min clock
3 @ 65/70/75
2 @ 70/80
1 @ 85/90
2 @ 80

EXTRA WORK, WORK, WORK, WORK:

EXTRA CONDITIONING

For time:
50-40-30-20-10 Cal Row
Rest 50% of each round's time

20min EMOM
15 Cal on the Assault Bike (easy spin w/ remaining time in minute)

Death by 10m Shuttle Sprints
min 1: 10m
min 2: 2x10m
min 3: 3x10m
min4: 4x10m
continue adding a 10m each min until you cannot complete the distance in the given time

EXTRA LOWER BODY STRENGTH

5 Sets
2 Front Squats w/ 5 sec pause @ rock bottom
Rest 2min

E2M10M
10m Back Rack Lunges (walking, HAP)

E2M10M
BB Front Rack Step-ups
5 steps each leg (Heavy but perfect)

EXTRA UPPER BODY STRENGTH

10min EMOM
odds: 2 Bench Press + 3 Plyo push-ups (to plates AHAP)
evens: 2 Explosive pull-ups (accelerate the ascent, control the descent)

10min EMOM
odds: 5 1/2 Kneeling KB Press (HAP)
evens: 8 Ring Rows w/ 1sec pause @ rings

10min EMOM
odds: 2 Banded Strict Press + 3 MedBall 30/20 tosses AHAP
evens: 5 Bent Over Rows (KBs HAP)