Fitness
For Load:
1.5 Press 5-5-5-5-5
(make consistent increases)
“The Ghost”
6 rounds for time:
1:00 Row for Calories
1:00 Burpee
1:00 Double Under
1:00 Rest
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Competitor
Snatch
Build to a heavy set of 2
85% of heavy set: 2×2
Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6
“The Ghost”
6 rounds for time:
1:00 Row for Calories
1:00 Burpee
1:00 Double Under
1:00 Rest
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Weightlifting
At a moderate load:
Muscle Snatch 2-2-2-2-2
(make consistent increases)
Snatch from blocks (BK)
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 2×2
Back Squat
60% 1×6
65% 1×6
70% 1×6
Tempo Weighted Sit-up (:04 ecc) 15-15-15
“How can we know the dancer from the dance?”
~William Butler Yeats
