Fitness
For load:
Front Squat 5-5-5-5
(make consistent increases)
3 rounds for time:
75 Double under
50 Air Squat
25 Calorie Row
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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
Ring Muscle-up
7 rounds for time:
1 Rope Climb
2 Wall Walk
300m Row
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% 2×3
75% 3×2
Pause Power Clean (:02 AK)
70% 2×3
75% 3×2
For load:
Close Grip Bench Press 5-5-5-5-5
For load:
Weighted Dip 5-5-5-5-5
For load:
Triceps Extension 12-10-8-6
“Fame is like a shaved pig with a greased tail, and it is only after it has slipped through the hands of some thousands, that some fellow, by mere chance, holds on to it!”
~Davy Crockett
