Push the pace

Competition Class

Strength

Skills & Drills

COMPETITION

2 Rounds
Row 20/15 Calories
5 Muscle Snatch + 5 OHS + 5s pause on last rep (empty bar)

A. 10 Snatch for time @ 80%
*if under 1min last week, increase load by 5-10#
rest 4min
B. 7 x 3 TnG Snatch for time @ 70%
*if under 2min last week, increase load by 5-10#
rest 4min
C. 5 x 6 TnG Snatch for time @ 65% or 135/95 (whichever is lower)
*if under 3min last week, increase 5-10#D. 3 x 3 Back Squat (81/83/85)

MetCon

Class

E90s x 7
1 Split Jerk
5 Ring Rows or 2 L-Sit Strict Chin-ups

3 x 4min AMRAP
9 Sumo Deadlift High Pull 95/65
9 Front Squats 95/65
9 Push Press 95/65 (or RX+ = 9 HSPU)

2min rest b/w rounds*pick up where you left off
Score = total rounds & reps