Grab a Barbell

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

For time:
5 Super Sets of:
5 Strict Pull-ups (banded for
resistance) + 5 Strict HSPU
(banded for resistance)
then...
30 Banded Ring Seated Strict MU
(attach each ring to a light band &
high bar. Sitting on bench or plates)

CONDITIONING

Death by.....
Bar Facing Burpees
min 1, 1. min2, 2. min3, 3.
min4, 4 and so on until you cannot
complete the reps in the min.

MetCon

E2M10M

10min to find a max in
the complex:
1 Power Clean + 1 Hang Clean
+ 1 Front Squat + 1 Jerk

4 Rounds for Time:
4 Power Cleans
4 Front Squats
4 STOH
Rx = 135/95
Rx+ = 205/135, 12 HSPU (sub for STOH)