Just like the Open

Competition Class

Strength

Skills and Drills

BIKE CONDITIONING

20min EMOM
Odds: Assault Bike Max Cals
Evens: Easy spin (but keep moving)
*note total calories

GYMNASTICS TESTING

3 sets of 1-3 Strict HSPU

Max Effort Unbroken Strict HSPU
Rest 1min
Repeat S HSPU Test

*text results to 403.404.1917

UPPER STRENGTH

E2M12M
4 Alt Top Down DB Bench Press
4 Alt DB Bent Over Row
*heavier than last week

MetCon

CLASS

E3M12M
1 Power Clean + 1 Hang Squat Clean + 1 TnG Squat Clean
*work to a max in the complex

16min AMRAP
25 T2B
50 Double Unders
15 Squat Cleans 135/95
Repeat T2B & DUs with
13 Squat Cleans 185/115
11 Squat Cleans 225/145
9 Squat Cleans 275/175
7 Squat Cleans 315/205