Going Heavy

Competition Class

Strength

Skills & Drills

Quarters Prep

A. 3 Rounds for Time:
3 Rope Climbs
15 DBL DB Clusters 50s/35s

B. 3 Rounds for Time:
20 GHD Sit-ups
2 x 10m HS Walk
15 C2B Pull-ups

Rest 1:1

C. 7 x 1
Thruster from the rack
*work to heavy single

MetCon

Class

15min to work to 1RM Front Squat
Rest 5min
Max Effort Front Squats @ 60%

30 - 20 - 10 Reps for Time:
DBL DB Deadlift
DBL DB Hang Power Clean
DBL DB Shoulder to Overhead
50s/35s