7 - 10 - 7

Competition Class

Strength

Skills&Drills

5min AMRAP
15/12 cal SkiErg
9 DB Thrusters 50s/35s

3-5min rest

5min AMRAP
15/12 Cal Assault Bike
10 Alt DB Snatches 70/50

OLYMPIC WEIGHTLIFTING

E90s x 7
1 Behind the Neck Split Jerk

 

MetCon

CLASS

7min AMRAP

15 KBS 53/35
20 Goblet Reverse Lunges 53/35
15 Sit-ups

10min to find 3RM Push Press (from the floor)

7min AMRAP
15 KBS 53/35
20 Goblet Reverse Lunges 53/35
15 Sit-ups