A Ladder of T2B & PCs

Competition Class

Strength

Skills&Drills

UPPER STRENGTH
For time:
30 Strict Pull-ups (start with C2B)
50 Push-ups
30 Banded Ring Seated Strict MU
(attach each ring to a light band &
high bar. Sitting on bench or plates)

CONDITIONING

E3M30M on the Rower
15/12 cals ALL OUT SPRINT
Recovery Row @ 5km pace + 10s

 

MetCon

E2M10M

3 TnG Power Cleans

12min AMRAP
10 Power Cleans
15 T2B
95/65, 115/75, 135/95, 155/105,
185/125

AMRAP 205/135

Score = total reps