Fitness
For load:
Push Press 5-5-5-5-5
(make consistent increases)
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Sit-up
70 Burpees
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Competitor
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 2+2+2
Back Squat
70% 1×3
80% 2×2
90% 3×1
“The Dark Horse Special”
For time:
30 Handstand Push-up
40 Pull-up
50 Kettlebell Swing 53/35
60 Sit-up
70 Burpee
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Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×1
80% 1×2
85% 1×1
Snatch Pull
95% 2×3
105% 3×2
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 2×2
Tempo Incline Sit-up (:04 ecc) 12-12-12
“Fortune always favors the brave, and never helps a man who does not help himself.”
~P. T. Barnum
