Open-y

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)
5 Beat Swings, 4 BS 7s + 5 Ring Rows

B. 5 Rounds
1-3 Bar Muscle Ups
3 Snatch (build to tech heavy triple power snatch )

C. 3 Rounds, each for time:
12/9 Cal Bike
5 Power Snatch 135/95
7/5 Bar Muscle Ups
12 HSPU

Rest 1:1

MetCon

Class

On a 25min clock:

For Time:

3 Rounds
15 C2B
15 Thrusters 95/65
30 Double Unders
immediately into . . .
3 Rounds
15 T2B
15 Overhead Squats 95/65
30 Double Unders

with remaining time

Find max in the complex
1 Snatch Deadlift, 1 TnG Snatch + 1 Hang Snatch