of troy? maybe

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 30/20 Calories
5 reps w/ empty bar: High Hang High Pull, High Hang Muscle Clean, Strict Press, Front Squats, Tall Clean, FR Sotts

B. 4 Rounds
3 Position Clean w/ Jerk @ each position - top down
*first round power
*build to 80%
*reset before CJ  from floor

C.  5 x 1 Clean & Jerk
ex. progression: 85/90/95/101/80
*rest as needed between singles

D. E30s x 9
1 Clean pull at best from today w/ 3s lower to start

 

MetCon

Class

E2M10M
5, 4, 3, 2, 1 Deadlift
(set of 5 @ approx 80%, build from there)

HELEN
 3 Rounds for Time
400m Run
21 KBS 53/35
12 Pull-ups