Grunt/Comp Class 10/5/19

720 Athletics – Grunt/Competitors Class

View Public Whiteboard

Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Squat Clean

Pause Clean DL + Hang Clean Pull + Squat Clean

x 4 sets

1+1+1 x 2 reps= 1 set

*Pause 2″ off ground, knee, mid thigh (3 total)


*rest 2min


A. 3 sets:

Elevator Ring Dip

2sec pause x sub max (1-2 reps shy)

*rest 30sec before B

B. 3 sets:

Rope Climb

2 reps

*Rest 30sec before C

C. 3 sets:

Bar Strict Press w/ Hanging KB’s

8-10 reps


*rest 30sec before A

Metcon (Time)

30 C2B Pullups

30 Kip HSPU 4″/2″ Def

30 Wallballs 30/20

25 Pullups

25 Kip HSPU NO def

25 Wallballs 30/20

(10min Cap)

@ 10min Then…

8min to build 1RM Clean