Fitness
For load:
Front Squat 3-3-2-2-2
(make consistent increases)
For time:
10 Wall Walk
15 Parallette Pass Through
20 Handstand Push-up
25 Burpee Box Jump 24/20
30 Steps Dumbbell Overhead Walking Lunge 50/35
200m Farmers Walk 70/53
30 Steps Dumbbell Overhead Walking Lunge 50/35
25 Burpee Box Jump 24/20
20 Handstand Push-up
15 Parallette Pass Through
10 Wall Walk
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Competitor
For time:
15 Snatch 135/95
12 Snatch 155/105
9 Snatch 175/115
Back Squat
55% 1×8
60% 1×6
65% 1×4
75% 1×8
7 rounds for time: (slowest is score)
10 Calorie Ski Erg
15′ Hand Walk
(rest 1:00 between rounds)
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Weightlifting
Clean from blocks (BK)
70% 3×3
Clean
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 4×4
Super Squat 12-10-8
Sorinson Hold 2x :30
(add weight if ready)
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Strength
Rest
“Thinking of disease constantly will intensify it. Feel always ‘I am healthily in body and mind’.”
~Swami Sivananda
