Running Dead

Competition Class

Strength

Skills&Drills

GYMNASTICS

5 Rounds for Quality
10 C2B Pull-ups
2x10m HS Walk
8 Ring Dips (kipping)

3 Sets
ME UB-1 Bench Press 185/125
ME UB-1 Strict Pull-ups
Rest 2-3min between rounds

OLYMPIC WEIGHTLIFTING

5x1 - 2sec pause @ knee power snatch + OHS

E3M12M
3 Position Snatch
*building to 80% of 1RM

 

MetCon

CLASS

12min to find max in the complex:

3 Hang Cleans + 3 Jerks

For Time:
21 Deadlifts
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

Rx = 225/155
Rx+ = 275/175

16min time cap