Race Time

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) 4 x 1 Muscle Snatch + 1 OHS + 1 Hang Snatch
B) Snatch Ladder
Start @ 45/35, add 10# until you cannot complete the lift
C) 8 x 3 TnG Squat Cleans
work to heavy triple

GYMNASTICS

3 Rounds For Time:
10 GHD Sit-ups
60ft HS Walk
10 OHS 155/105

CONDITIONING TESTING

Hold 400/300+ Watts on Assault Bike as long as possible

MetCon

0-10min

In Teams of 3
200/150 cal Row
*switch as needed
*10min time cap

2min rest

8min AMRAP
10 Knees to Elbows
30 Double Unders

Rest 2min

8min AMRAP
Wall Balls 20/14
*every break, 15 sit-ups

Rest 2min

8min AMRAP
10 STOH 95/65
10 Front Rack Lunges 95/65