BRING YO FRIEND

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
12/9 Cal Ski
5 Step Down Box Jumps (big jump, landing w/ straightish legs)
9 Heavy rKBS

B. 7 x 1 Power Snatch
*work to heavy single for the day

C. 7 x 1 Power Clean
*work to heavy single for the day

D. 12min EMOM
min1: 5 Push Press (start @ 70% 1RM, build)
min2: 2 x 10m Sled Push (heavy)
min3: 1-2 rope climbs (legless as high as possible)

MetCon

Class

E2M10M
3 Push Jerk
8 Ring Rows

In Teams of 2:
15min AMRAP
55 Wall Balls 20/14
55 Calore Machine
55 DBL DB Push Press or HSPU