Fitness
For load:
Back Squat 10-8-6-4
(make consistent increases)
“Black & Blue”
5 rounds for time:
10 Power Clean 135/95
10 Bar Facing Burpee
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Competitor
2 rounds:
12 Prone Incline Lateral Raise
12 Prone Incline Front Raise
8 Plate Circles (each direction)
8 Plate Side to Side (over and back is one)
15 Band Pull Apart
AMRAP 7:00
1 Ring Muscle-up No Dip + 3 Ring Muscle-up + 1 Ring Dip
(each round unbroken)
For time:
45 Pull-up
45′ Hand Walk
30 Pull-up
45′ Hand Walk
15 Pull-up
45′ Hand Walk
3 rounds:
8-12 Incline Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
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Weightlifting
Pause Jerk (:02 in dip)
70% 4×3
Pause Power Clean (:02 AK)
70% 4×3
For load:
Close Grip Bench Press 8-8-8-8
For load:
Weighted Dip 8-8-8-8
For load:
Triceps Extension 15-12-10-8
“Wisdom oft times consists of knowing what to do next.”
~Herbert Hoover
