Squat Pull Jump

Competition Class

Strength

Skills & Drills

COMPETITION

E5M40M
Bike 2:30 at conversation pace
Foam roll:
set 1: t-spine
set 2: glutes
set 3: quads
set 4: hamstrings
set 5: calves
set 6: lats
set 7: repeat 'worst' one
set 8: repeat "second worst" one

MetCon

Class

6 AMRAP
5 Front Squats 155/105
3/2 Bar Muscle Ups
30 Double Unders
(Rx+ = 185/125, Heavy Rope)

Rest 5min

6min AMRAP
7 Front Squats 135/95 (Rx+ = 165/115)
7 C2B Pull-ups
7 Box Jumps 24/20

Rest 5min

6min AMRAP
12 Front Squats 95/65 (Rx+ = 135/95)
12 Pull-ups
12 Box Jump Overs 24/20