Fitness
For load:
Bench Press 8-8-5-5-5
(make consistent increases)
AMRAP 9:00
9 Thruster 95/65
9 Toes to Bar
9 Sumo Deadlift High Pull 95/65
9 Parallette Pass Through
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Competitor
For time:
12 Snatch 135/95
9 Snatch 155/105
6 Snatch 175/115
Back Squat
50% 1×8
55% 1×6
60% 1×4
75% 1×10
AMRAP 9:00
9 Thruster 95/65
9 Toes to Bar
9 Sumo Deadlift High Pull 95/65
9 Parallette Pass Through
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Weightlifting
Muscle Snatch 3-3-2-2-2
(make consistent increases)
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Grip Push Press 3-3-3-3
(make consistent increases)
Back Squat
50% 1×8
55% 1×6
60% 1×4
75% 1×10
Weighted Sit-up 12-12-12
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“We are too much accustomed to attribute to a single cause that which is the product of several, and the majority of our controversies come from that.”
~Marcus Aurelius
