Warm Up: 5 Min Limit
2 Rounds
15 Unloaded Barbell Pendlay Rows
15 Front Squats
10 Wall Balls

Mobility & Set Up: 10 mins
Ankle Mobility
Roll Calf and Anterior Tibialis (front of shin)
Static Calf Stretch

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon: 18 Mins
4 Rounds of 3 Min AMRAP:
3 Front Squats (185/135 ~75%) or 6 (135/95 ~55%)
10 Push Ups
10 Medball Cleans
*Rest 2 Mins between each 3 min amrap*

Elite Competition Class

*CompTrain Regionals 9/5/17*

1. Running Conditioning – 17 mins
3 sets of:
(4×200 M Run – 15 Sec rest)
1 minute rest between sets

2. Gymnastics Conditioning – 10 min cap
21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

3. Odd Object Conditioning: 4 Min Cap
For Time:
60 Dumbbell Snatches (50/35)

4. Conditioning: 21 mins
Every 3:00 for 7 Rounds:
500 Meter Row
12 Toes to Bar