Dynamic Effort!

Competition Class

Strength

SKills&Drills

GYMNASTICS

6min AMRAP
Max UB HS Walk
15/12 Cal SkiErg
*note distance walked

5min AMRAP
10.9.8.7.6.5.4.3.2.1
C2B Pull-ups (5-1 strict)
1.2.3.4.5.6.7.8.9.10
DBL DB Strict Press 50s/25s
(10 C2B, 1 Strict press, 9 C2B, 2 S P, etc)

5min AMRAP
15/10 Cal Assault Bike
10 Burpees

Rest 5min b/w workouts

OLYMPIC WEIGHTLIFTING

10min to find 1RM Hang Power Snatch
10min to find 1RM Dynamic* Power Clean & Jerk
*no reset between clean & jerk

 

 

MetCon

CLASS

E2M16M

2 Box Squats
@ 55% + bands

For Time:
300 Double Unders
*every time you clip / break
run 200m

10min Time Cap