By 5s for 20

Competition Class

Strength

CONDITIONING

Rowing Conditioning
0:00 - 4:00 - 50/35 Cal Row
4:00 - 7:00 - 30/24 Cal Row
7:00 - 10:00 - 30/24 Cal Row
10:00 - 11:00 - 15/12 Cal Row
11:00 - 12:00 - 15/12 Cal Row
12:00 - 15:00 - 15/12 Cal Row

UPPER STRENGTH
E2M6M
10 DB ALT Strict Press
10 Pendlay Rows (heavy but perfect)

CORE

3 Rounds for Quality
1min plank KB pass unders
12 x 1/2 Kneeling High to Low Band Chops
20 Marching Glute Bridges

 

MetCon

CLASS

E2M12M
3 Hang Power Snatch

5 Rounds
3min on : 1min off
5 Hang Power Snatch 115/75
10 Deadlifts 115/75
15 Pull-ups
20 Push-ups
25 Box Jumps 24/20