Fitness
For load:
Front Squat 5-5-3-3-3
(make consistent increases)
For time:
30 Shoulder to Overhead 135/95
50 Bar Facing Burpee
70 Double under
__________________________________
Competitor
2 rounds:
12 Rear Delt Fly
12 Plate Raise
12 Lateral Raise
15 Tube External Rotation
15 Band Triceps Pushdown
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest :30 Ring Dip
3 rounds:
3:00 to complete.
250m Row Ring Muscle-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row Handstand Push-up (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row Ring Dip (match test set)
(rest with remaining time)
______________________________________
Weightlifting
Pause Jerk (:02 in dip)
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Pause Power Clean (:02 AK)
80% 4×2
For load:
Bench Press 8-8-8-8
For load:
Dumbbell Incline Press 12-10-8
For load:
Overhead Triceps Extension 12-10-8
“The greatest sign of success for a teacher… is to be able to say, ‘The children are now working as if I did not exist.'”
~Maria Montessori
