A Couple of Runs

Competition Class

Strength

Skills & Drills

Quarters Prep

A. MF Pair Complete
5 Rounds, each for time:
5 Synchro Snatch 185/135
5 Synchro Burpee Box Jump Overs 30"
Rest 1:1
*if both pairs available, alternate rounds for 10 total rounds
*synchro at bottom of burpee, synchro touch on T2BB.

4 attempts to find 5RM Front Squat

*PROGRAMMING FOR THE REST OF US

GYMNASTICS

3 Rounds
3 Wall Walks
20s Wall Facing Hollow HS Hold
10 Beat Swings

6min AMRAP
HS Walk Ladder (each must be UB before moving on)
5ft, 10ft, 15ft, 20ft, . . . continue up by 5ft each set. Rest as little as possible b/w.

E2M10M
5 Strict HSPU
*go to deficit or scale as needed

6min EMOM
odds: 4-6 Strict Dips
evens: 4-6 Ring Rows

MetCon

Class

CLASS0:00 - 12:00
For Time:
Run 1600m

12:00-20:00
AMRAP
20 ALT DB Hang Power Clean 50/35
12 Push Ups

Rest 2min

22:00-Fin
Run 800m