Run. Work. Repeat.

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
A) Snatch Balance 3x3
B) 4x3 Front Squat (heavy & perfect)
C) Press from split: 3x3
D) Snatch Pull 100/1x6

GYMNASTICS
3 Rounds for Time:
5 Rope Climbs
20 HSPU

UPPER STRENGTH
E90s x 7
2 Bench Press @ 55% + bands
E90s x 7
3 Pendlay Rows (Heavy but perfect)

CONDITIONING
2 Rounds for time:
45sec HARD on the Assault Bike
Burpees = Calories on AB
Double Unders = AB Cals + Burpees
*45sec hard on Assault bike, then do the same number of burpees as calories, then do double unders (AB cals x 2)

MetCon

10min

Work to 5 RM Deadlift

On a 20min clock:
0:00-10:00
Run 1 mile, with the remaining time
AMRAP KB Snatch 53/35 (switch arms every 5)
From 10:00-16:00
Run 800m, with remaining time:
AMRAP Wall Balls 20/14
From 16:00-20:00
Run 400m, with remaining time:
AMRAP Burpee Box Jump Overs 24/20