Randy 2.0

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

3 Rounds, each for time:
21 Thrusters
21 C2B Pull-ups
Rd1: 135/95, Rd:2: 50s/35s, Rd3: 75/55
*rest to 8/10 recovered after each

CONDITIONING

For Time:

Tripe 3
3K Row
300 Double Unders
3M run

MetCon

Class

8min EMOM
1 Snatch grip DL + 1 Hang Snatch + 1 TNG Snatch
then
5min to work to max in the complex
1 Snatch grip DL + 1 Hang Snatch + 1 TnG Snatch

Hang On Randy
75 Power Snatch 75/55
*every break, run 800m

*20min time cap