Skills First. Ladder Second.

Competition Class

Strength

Skills & Drills

COMPETITION

A. 20min EMOM
1. 5-10 C2B Pull-ups
2. 5-10 HSPU
3. 5-10 T2B
4. Easy bike

B. E2M6M
3 Clean & Jerk
*not tng from the floor
*work to approx 70% 1RM

C. 5 x 1 Clean & Jerk
*all reps @ 70%

MetCon

Class

12min EMOM
1. 30 Double Unders or 15 Triple Unders
2. 1 Rope Climb
3. 10 Alt Pistols

15min AMRAP
3, 6, 9, 12, 15 . . .
Devil's Press 50s/35s
20 Step Ups 24/20

*score = total reps
If you finish the 3 round: 23. if you finish the 6: 49. 9: 78
12: 110
15: 145
18: 183
21: 224
24: 268
27: 315
30:  365