Together Apart

Competition Class

Strength

Skills and Drills

CONDITIONING

20min AMRAP
Run 400m (or Row 500/400)
7 Box Jumps 36/30

GYMNASTICS

Make up a stamina piece you missed from the week

UPPER STRENGTH

7 Giant Sets
1 Bench Press (heavier than 3s from last week)
1 Bent Over Rows (heavier than 3s from last week)
12 GHD Sit-ups
12 GHD Back Extension

 

MetCon

CLASS

On a 30min clock:
10min AMRAP w/ partner, alternating rounds
7 KBS 53/35 (Rx+ = 70/53)
6/4 Cal Row / Bike
3 DB Hang Clean & Jerk L 50/35 (Rx+ = 70/50)
3 DB Hang Clean & Jerk R 50/35 (Rx+ = 70/50)

10min to work to 3 RM Push Press (from the rack)

10min AMRAP w/ partner, alternating rounds
7 KBS 53/35 (Rx+ = 70/53)
6/4 Cal Row / Bike
3 DB Hang Clean & Jerk L 50/35 (Rx+ = 70/50)
3 DB Hang Clean & Jerk R 50/35 (Rx+ = 70/50)