COULD BE A BOMB?

Competition Class

Strength

Skills&Drills

8min EMOM

1 Beat Swing + 1 BS w/ tap + 2 C2B

5 Rounds for Quality
3/2 Ring Muscle Ups
6 C2B Pull-ups
7 Kipping HSPU
8 T2B
*rest as needed between rounds
*pick reps you can do unbroken with PERFECT tech

3 Rounds for Time:
15/12 Cal Bike
9 Burpee Box Jump Overs 24/20
6 DB Over the Shoulder 150/100

8min EMOM
1 Power Clean & Jerk
*stay at moderate loads

 

MetCon

CLASS

 

 

E90s x 7
1 Power Snatch
1 Snatch

5min AMRAP
Run 600m
1 Round Cindy
AMRAP Power Snatch

Rest 3min

5min AMRAP
Run 400m
2 Rounds Cindy
AMRAP Power Snatch

Rest 3min

5min AMRAP
Run 200m
3 Rounds of Cindy
AMRAP Power Snatch

Loads:
RX: Rd1: 95/65, Rd2: 115/75, Rd3: 135/95
RX+: Rd1: 115/75, Rd2: 135/95, Rd3: 155/105
30sec side plank reach unders (30L, then 30R)