Like a Catholic School Nun

Competition Class

Strength

Skills & Drills

Quarters Prep

**redo 21.3 & 21.4 as needed

and / or

A. 10min to find 3RM OHS (from the floor)

B. 5 Rounds, each for time:
2 x 10m FR Walking Lunges 50s/35s
15 GHD Sit-ups
2 x 10m HS Walk
*rest 1:1

C. 8min AMRAP @ 80%
1, 2, 3, 4, 5 . . .
Ring Muscle Up
Burpee Box Jump Over 30/24

D. Reverse Tabata Assault Bike
8 x 10s sprint, 20s rest

MetCon

Class

Strict Press
10min to work to 1RM
Rest 5min
Max Effort Unbroken set @ 80%

5 Rounds, each for Time, Rest 2min after each interval
16 Alt DB Snatch 50/35
12 Box Jumps 24/20
9 T2B