All the reps, all the time

Competition Class

Strength

Skills and Drills

ME UB Set of Def HSPU 4/2"
Rest 2min
4x60% of UB set

10min to work to:
Heavy (but perfect) 3 Postition Snatch
*4-5 sets

20min clock:
5min Row (min 600m)
5min Shuttle Run 10m w/ touch (min 600m)
5min Assault Bike (min 60cals)
5min Bar Facing Burpees (min 40)

MetCon

E3M9M

6 TnG Cleans (squat) building
5 Ring Dips

For Reps:
2min Back Squats 135/95
Rest 1min
2min T2B
Rest 1min
2min Squat Cleans 135/95
Rest 1min
2min Pull-ups (C2B if poss)
Rest 1min
2min Double Unders