Strong People are Awesome. You are Awesome.

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

E2M10M
"5 False Grip Strict Pull-ups on Rings (1 strict MU first if poss - use spotter) "
*add weight if poss (db b/w feet)
"*if too challenging, go to low rings w/ band under scaps"
5 Dips on Matador
*add weight if poss
*use band if too challenging

5 Super Sets
8 Seated DB Strict Press
"8 1-arm sled row pull
(place ring strap on sled, pull, step back, repeat) "

5min EMOM
18sec push ups
42sec floor press w/ pvc

CONDITIONING
5 x 400m run @ best 1M pace
rest 2min between efforts

MetCon

E5M20M

4 Front Squats immediately into
8 Back Squats
*all sets @ 71% 1RM FS

For time:
30 Hang Snatch 95/65
30 Push-Press 95/65
30 T2B