Oh Karen

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
6 2s Pause Ring Row

B. E3M until you miss
7 TnG Power Cleans
*no pause allowed reps must be fluid and quick
Rd1: 135/95, Rd2: 155/105, Rd3: 185/125, Rd4: 205/135, Rd5: 225/155 continue to add 20/10 pounds

D. 4 x 3min AMRAP
Row 9/7 Calories
7 T2B
5 DBL DB Thruster 50/35Rest 2min b/w intervals

 

MetCon

Class

CLASSE2M12M
3, 2, 1, 1, 1, 1 Front Squat
*first set is 3, second is 2, then 4 sets of singles working to 1RM

Karen
For Time:
150 Wall Balls 20/14