FIND SOME FRIENDS

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

For time:
5 Super Sets:
5 Strict Pull-ups (banded for
resistance) + 5 Strict HSPU
(banded for resistance)
then...
30 Banded Ring Seated Strict MU
(attach each ring to a light band &
high bar. Sitting on bench or plates)

CONDITIONING
Death by.....
Burpees
min 1, 1. min2, 2. min3, 3.
min4, 4 and so on

MetCon

In Teams of 3:

7min AMRAP
50 Push Press 95/65
50 Push Press 115/75
AMRAP Push Press 135/95
*1 ptnr works, 1 ptnr rests,
1 ptnr hangs from pull-up bar
rest 3 minutes
7min AMRAP
50 Front Squats 95/65
50 Front Squats 115/75
AMRAP Front Squats 135/95
*1 ptnr works, 1 ptnr rests,
1 ptnr holds top of deadlift
rest 3 minutes
7min AMRAP
50 Hang Power Cleans 95/65
50 Hang Power Cleans 115/75
AMRAP Hang Power Cleans 135/95
*1 ptnr works, 1 ptnr rests,
1 ptnr holds front rack