Going Overhead

Competition Class

Strength

SKILLS&DRILLS

CONDITIONING
E2M12M
30sec ALL OUT SPRINT Assault Bike
90sec easy spin recovery

CORE
3 Rounds for Quality
30s Hollow Rocks
12 High to Low 1/2 Kneeling Band Chops (L then R)
20 Marching Glute Bridges

MetCon

CLASS

On a 30min clock:
0-6min Find a 1RM Strict Press
6-12min (6min AMRAP)
10 T2B
10 Power Snatch 95/65
12min-18min Find a 1RM Push Press
18min-24min (6min AMRAP)
10 T2B
10 Power Snatch 95/65
24min-30min Find a 1RM Push Jerk