Clusters n Thrusters

Competition Class

Strength

Skills & Drills

COMPETITION

3 Rounds
5 Deck Squat
20s Deadhang
20s HS Hold
then
1-2 Round(s) of 2-5 Reps of each movement

35min EMOM
min1: X Bar Muscle Ups
min2: X Calorie Bike
min3: X Pistols
min4: X Calorie Row
min5: X DBall Cleans
min6: X Calorie Ski
min7: X HS Walk"X" equals:
ELITE: 9/7 Bar Muscle Ups, 15/12 Bike, 14 Pistols, 18/15 Row/Ski, 6 DBall Cleans 150/100, 2 x 10m HS Walk
RX: 6/4 Bar Muscle Ups, 12/9 Bike, 10 Pistols, 15/12 Row/Ski, 4 DBall Cleans 150/100, 10m HS Walk
INT: 3/2 Bar Muscle Ups, 10/8 Bike, 8 Pistols, 12/9 Row/Ski, 4 DBall Cleans 100/70, 30s HS Walk afap

MetCon

Class

On a 12min clock:
7min to work to 1RM Cluster
3 x 5 Front Squats @ 1RM Cluster

12min AMRAP
2, 4, 6, 8, 10, 12 . . .
DBL DB Thrusters 50s/35s
T2B
Burpees over the DBs (lateral)