6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
12:00p-2:00p Iron Athlete Snatch Clinic
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Upper Body
“Drop Set”
Pec Deck
“Drop Set”
Decline Press
“Drop Set”
Triceps Pushdown
“Drop Set”
Rowing Torso
“Drop Set”
Seated Row
“Drop Set”
Biceps Curl
For time:
150 Sling Shot Push-up
*Drop Set
Set 1: choose a weight that allows 6-8 reps
(rest only long enough to change weight)
Set 2: Decrease by 20%. Max reps
(rest only long enough to change weight)
Set 3: Decrease by 20%. Max reps
(rest only long enough to change weight)
Set 4: Decrease by 20%. Max reps
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Weightlifting
Snatch
70% 4×3
Clean + Jerk
70% 4(2+2)
Snatch Pull
80% 4×4
Pause Squat (:02 in bottom)
70% 4×3
“Those that are most slow in making a promise are the most faithful in the performance of it.”
~Jean-Jacques Rousseau
