Friday Dec 04, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm


Competition Class


Skills and Drills

2min AMRAPs, 2min rest b/w
complete the work and amrap burpee box jump overs w/ remaining time
Rd1: 25 Snatches 75/55
Rd2: 20 Snatches 95/65
Rd3: 15 Snatches 115/75
Rd4: 10 Snatches 135/95


A. Tabata C2B  Pull-ups
20s C2B followed by 10s of rest x 8 rounds

B. 10min EMOM
odds: 5 Strict C2B Pull-ups (heavier than last week)
evens: 5 Strict Dips (matador & heavier than last week)



Cash in: 10min Handstand / HSPU tech
Cash out: Tabata Plank, Tabata Side Plank (switch sides each round)


30 rounds for time of:
5 Wall Balls 20/14
3 HSPU (or 3 DB DBL Push Press 50s/35s)
1 Power clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.