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Competition Class

Strength

Skliis & Drills

COMPETITION

GYMNASTICS

3 Rounds
3 Inchworms w/ 3s hold w/ arms extended as far as possible
5/5 KB Snatch
6/6 Side Step Ups

5 Rounds, each for time:
10 Alt Pistols
12 Alt DB Snatch 70/50
10 Alt Pistols
12  Alt DB Hang Clean & Jerk 70/50
rest 90s bw rounds

3 Rounds for Quality
4 goblet step ups each (butt on heel to start, high box)
15 Bench / Box Dips

ENDURANCE

15 Rounds
20s ski sprint, 30s rest
Damper @ 3-4

MetCon

CLASS

FULLY EQUIPPED

E3M15M
6 Strict Press (from the floor) (heavier than last week)
6 Pendlay Rows

5 Rounds for time:
21/15 Cal Bike or 30/20 Cal Row
20 Alt DB Hang Snatch 50/35
12 Burpees

Rest 1min after each round
Reset monitor to 0 after each round

*score = total time (incl rest)

KINDA EQUIPPED

E3M15M
6 Strict Press (from the floor) (heavier than last week)
6 Bent Over Rows

5 Rounds for time:
Run 600m
20 Alt DB Hang Snatch 50/35
12 Burpees

Rest 1min after each round*score = total time (incl rest)