Skillz

Strength

30min EMOM

FITNESS

30min EMOM

min1: 2 trap to stand or rope walk

min2: 5 STOH 95/65 + 5 DL

min3: 20 Sit-ups

min4: 6 x10m Shuttle Sprint

min5: 5L + 5R Hang DB Snatch 35/20

PERFORMANCE

30min EMOM

min1: 2 Rope Climb

min2: 5 STOH 135/95 + 5 DL

min3: 15 Sit-ups or 9 T2B

min4: 8 x 10m Shuttle Sprint

min5: 5L + 5R Hang DB Snatch 50/35

COMPETITION

30min EMOM

min1: 1 Legless Rope Climb + 1 Rope Climb

min2: 5 STOH 185/125 + 5 DL

min3: 12 T2B or 12 GHD Sit-up

min4: 10 x 10m Shuttle Sprint

min5: 5L + 5R Hang DB Snatch 70-80/50-60