Hvy PCs

Competition Class

Strength

Skills & Drills

COMPETITION

2 Rounds
Ski 15/12 Cal
5 Box Jumps (attempting to land with straightish legs AHAP)
3 Wall Walks

A. EMOM until failure
1 Hang Squat Clean (start w/ empty bar, increase load by 5-10 each min)

B. 6 x 5 UB Hang Clean & Jerk for time 135/95

C. 3km Ski
*every 2min, 10s all out sprint

MetCon

Class

E4M12M
2 Push Press + 3 Push Jerk (from floor)
2 Rope Climbs (Rx+ = 1 legless + 1 RC)

9min AMRAP
3 Rounds
3 Power Cleans
6 DBL DB Push Press or HSPU
Rd1-3: 135/95, Rd4-6: 155/105, Rd7-9: 185/125, Rd10-12: 205/135