Hang on

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
1 Wall Walk (prog to HS walk in later rounds)
3 Strict Pull-ups
5 Close Feet Air Squats

B. 3 Rounds, each for time:
25 GHD Sit-ups
4 Rope Climbs (1 rep legless)
24 Alt Pistols
Rest 1:1

C. 3 rounds Row Calories
21.15.9
Rest 20s between cal sprints
Rest 3min between rounds

MetCon

Class

E90s x 7
1 Hang Clean & Jerk

20min AMRAP
14 Alt DB Hang Clean & Jerk 50/35
14 Alt Step Ups 50/35 to 2420
14/12 Cal Row / Bike