Fitness
For load:
Power Clean 5-5-3-3-3
(make consistent increases)
3 rounds for time:
400m Run
15 Pull-up
50 Air Squat
15 Pull-up
______________________________
Competitor
For load:
Every 1:00 for 10:00
1 Clean
*start every minute with 20 double under
(add 10lbs/5lbs each set)
For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar
“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High-Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpees at the top of each minute.
______________________________
Weightlifting
Clean from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Bent Barbell Row 8-8-8-8
(make consistent increases)
3 rounds for total reps:
Chin-up
(rest 1:00 between rounds)
“Each new generation born is in effect an invasion of civilization by little barbarians, who must be civilized before it is too late.”
~Thomas Sowell
