7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a–2:00p Iron Athlete Rowing Clinic taught by Kare Williams
___________________
Upper Body
3 rounds:
No rest between exercises.
10 Pullover
8 Front Pulldown
12 Face Pull
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Pec Deck
8 Decline Press
12 Multi-Triceps
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Rowing Torso
8 Low Row
12 Multi-Biceps
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise
8 Shoulder Press
12 Upright Row
(alternate rounds with a partner)
____________________
Weightlifting
Snatch
70% 2×2
75% 2×1
80% 3×1
Clean & Jerk
70% 2×2
75% 2×1
80% 2×1
Pause Squat (:02 in bottom)
70% 2×2
75% 2×1
80% 1×1
