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Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
5 emtpy bar zombie squats
10 beat swings
10 straight leg kicks (supine)

B. 20min Assault Bike for Distance
E2M (starting @ 0:00) 3 Squat Cleans 225/155

immediately into

C. 20 Wall Walks for time

MetCon

Class

On a 15min clock:
Back Squats
5 @ 80%, 4 @ 82%, 3 @ 85%, 2 @ 88%, 4 sets of 1 @ 90/92/95/97+

12min AMRAP
5 Pull-ups
10 Push-ups
15 KBS 53/35