Back Rack Jack

Competition Class

Strength

Skills&Drills

GYMNASTICS CONDITIONING

6min AMRAP
6 DBL DB Thrusters 50s/35s
6 C2B Pull-ups

Rest 4min

6min AMRAP
1 Rope Climb
6 T2B
30ft HS Walk

UPPER STRENGTH

7x2 Bench Press @ 55% of 1RM + bands
superset with
5 Bent Over Rows (dbl db or dbl kb)

MetCon

CLASS

E3M9M
10 Alt Back Rack Lunges (from rack)

For Time on a 10min clock:
Run 400m
40 Alt DB Snatches 50/35
40 1-arm DB OH Lunges 50/35 (20L, 20R)

@ 10min, repeat for time