Back to start, Front to finish

Competition Class

Strength

REPEATABILITY TEST

3 Rounds, each for time, each ME
250m Row
10 KBS 70/53
10 Burpees
10 KBS 70/53
10 Burpees
10 KBS 70/53
Row 250m
*Rest 12min b/w sets

CORE

4 Rounds, not for time
15 GHD Sit-ups
15 GHD Back Extensions
1min side plank hip taps each side
20 marching glute bridges

MetCon

CLASS

E3M15M
5 Back Squats
start @ 75%, build to 5RM

5 Rounds for Time:
10 Power Cleans 135/95
10 Push Jerks 135/95
10 Front Squats 135/95