Fast & Heavy

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality
Bike 15/12 Cal (nasal only)
2 Wall Walks
5 Scap Pull-ups + 10 Beat Swings
6 2s Pause Ring Row

B. E3M until you miss
10 TnG Power Snatch
*no pause allowed reps must be fluid and quick
Rd1: 95/65, Rd2: 115/105 Rd3: 135/95, Rd4: 155/105, Rd5: 185/125, Rd6: 205/135, Rd7: 225/155 continue to add 20/10 pounds

D. 4 x 3min AMRAP
8/5 Cal Echo bike
5/4 BMU
3 Wall Walks

Rest 2min b/w intervals

MetCon

Class

On a 20min clock:
Run 1 mile
with remaining time
Find 1RM Back Squat
(if you did the Total on Tuesday, find 1RM Front Squat)