Ladder Down

Competition Class

Strength

SKILLS & DRILLS

BARBELL GYYMNASTICS

A. 3 Rounds for quality
Row 15/12 Cal (nasal only)
5 emtpy bar zombie squats
10 beat swings
10 straight leg kicks (supine)

E8M32M
750/600m Row
15 T2B
AMRAP Hang Squat Clean 155/105 w/ remaining time

MetCon

CLASS

E2M12M
1 Pause Back Squat
*2 pause @ bottom

18 - 15 - 12 - 9 - 6 - 3 reps for Time:
Pull-ups (RX+ = C2B)
Bar Facing Burpees