Fitness
For load:
Pullover (barbell or dumbbell) 15-12-10-8
(make consistent increases)
10 rounds for time:
7 Pull-up
8 Step-up (alt legs) 24/20
9 Burpee
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Competitor
Clean Pull + Clean + Front Squat
Build to a heavy set of 1+1+1
4 rounds:
15 Toes to Bar
15 Back Extension
“The Ghost”
6 rounds for time:
1:00 Rowing for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1
Clean Pull
100% 3×3
Front Squat
80% 3×3
“There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.”
~Ernest Hemingway
