Zombie Run

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS
5 Rounds
3 Bar Muscle Ups
6 C2B Pull-ups
9 T2B
12 Alt DB Snatches 70/50
*Rest 1:1

Upper Strength
E2M10M
5 Bench Press (heavier than last week)
5 Bent Over Rows (heavier than last week)

OLYMPIC WEIGHTLIFTING
E90s x 10
1 Hang Snatch (stay between 75-85%)

1min AMRAP w/ 1min Rest
Squat Snatch
Rd1: 155/105, Rd2: 135/95, Rd3: 95/65

MetCon

CLASS

E2M10M
2 Deadlifts
Zombie Run
20min AMRAP
Run 400 meters
Max Rep UB Deadlifts 225/155
Score = total deadlifts completed