Fitness
For load:
Back Squat 8-8-8-8
(make consistent increases)
The Chief
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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Competitor
2 rounds:
10 Lateral Raise
10 Front Raise
10 Rear Delt Fly
15 Tube External Rotation
15 Face Pull
AMRAP 7:00
1 Ring Muscle-up No Dip + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
3 rounds for total reps:
45′ Hand Walk
Max Handstand Push-up (unbroken)
(rest 2:00 between rounds)
3 rounds:
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
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Weightlifting
Deload for testing on Saturday
Power Snatch
75% 4×2
Power Clean + Push Press
75% 4(2+2)
Snatch Pull
90% 3×3
“When my horse is running good, I don’t stop to give him sugar.”
~Douglas Horton
