OPT1 or OPT2, Up to You

Competition Class

Strength

Skills&Drills

E3M12M
3 TnG Power Snatch
*work to max

On a 3min clock:
Row 1:15 @ 1500/900 Cal/hr
45s AMRAP Strict HSPU
Rest 60s
Repeat x 3

On a 3min clock:
Row 1:15 @ 1500/900 Cal/hr
45s AMRAP kipping HSPU
Rest 60s
Repeat x 3

MetCon

E2M10M

6 Front Rack BB Lunges (from floor) +
1 Complex**
**OPTION1: 3 Beat Swings + 3 Knees to Chest
(or straight leg raise) + 2-3 T2B"
**OPTION2: 1 T2B + 1 Pull-up + 1 BMU*
*add 1 rep to each movement each round

2 Rounds for Time:
50 Walking Lunges
40 Push Press 75/55
30 T2B