Barbell to Start & Finish

Competition Class

Strength

Skills&Drills

5 Rounds of:
4min AMRAP :
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP 10m Shuttle Sprints
rest 2 minutes b/w
CORE
3min L sit
*every break = 7 GHD back ext

MetCon

10min to work to max in the following:

3 TnG Snatch + 3 TnG Clean & Jerk
"*immediately after the 3 snatch set-up
& complete 3 CJ"
For Time:
15 Power Snatch 135/95
150 Double Unders
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups
15 Power Clean & Jerks 135/95