Chip Away

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min EMOM
Bike
1. easy (~41-49 rpm)
2. moderate (~60-69 rpm)
3. hard (~71-85 rpm)

B. E3M9M
3 - Position Snatch
*not TNG from floor
*build to approx 70%

C. 7 x 1 Snatch
*all reps @ 70%

MetCon

Class

E2:30 x 5
5 TnG Power Clean & Jerk

For Time:
50 Box Jump Overs 24/20
40 Deadlifts 185/125 (Rx+ = 225/155)
30 T2B
20 Hang Power Clean & Jerk 135/95 (Rx+ = 155/105)
10 Burpee Pull-ups (Rx+ = Burpee Bar Muscle Ups

*15min time cap
*score = time. Add 1s per rep to 15:00 if time capped