Fitness
For Load:
1.5 Press 3-3-3-3-3
(make consistent increases)
For time:
30 Calorie Row
20 Parallette Pass Through
30 Pull-up
20 Handstand Push-up
30 Russian Kettlebell Swing 53/35
20 Ring Dip
30 Toes to Bar
20 Hand Release Push-up
30 Weighted Sit-up 25lbs
20 Burpee
30 Calorie Row
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Competitor
For load:
Every 1:00 for 10:00
1 Snatch
*start every minute with 20 double under
(add 10lbs/5lbs each set)
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
For time:
400m Run
15 Back Squat 225/155
400m Run
12 Back Squat
400m Run
9 Back Squat
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Weightlifting
Snatch from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Snatch Deadlift
Build to a heavy set of 3
Back Squat
65% 1×4
70% 1×4
75% 1×4
80% 1×4
Tempo Incline Sit-up (:04 ecc) 12-12-12
“Patience is bitter, but its fruit is sweet.”
~Jean-Jacques Rousseau
