"Competitors"
a) Front Squat to 5 x 3
b) Behind Neck Press to 3 x 8
With 5 x 5 Weighted Strict Pull Up
c) Every 2 Mins for 10 Rounds
3 x Push Press
d) WOD
95,135-lb. clean and jerks, 15 reps
Rest 1 minute
105,155-lb. clean and jerks, 15 reps
Rest 1 minute
125,185-lb. clean and jerks, 15 reps
Rest 1 minute
155,225-lb. clean and jerks, 15 reps
Rest 1 minute
165,245-lb. clean and jerks, 15 reps
Rest 1 minute
175,265-lb. clean and jerks, 15 reps
"Crossfit"
a) EMOM for 10 Mins
3 x Position Full Snatches
Straight into -
10 Min EMOM
1 x Full Snatch
b) EMOM for 10 Mins
1 x Full Clean
1 x Hang Clean
2 x Split Jerks
Straight into -
5 Rounds
Every 2 Mins for 10 Rounds
1 x Full Clean
1 x Hang Clean
1 x Split Jerk
c) 7 Mins as far as you can
36912 etc
Thrusters (100, 65)
Chest to Bar Pull Ups
"Condition X"
a) 6 Rounds
Every 3 Mins - Working to 2.30 Min Each Round - Rest 30 secs
4 x Shuttle Runs
8 x Strict Pull Ups
16 x Ab Mats
Max Double Unders
b) In Pairs
100 x Push Ups - 30 secs max reps alternating until done
100 x Calorie Airdyne - Alternating every 10 cals
Run 1.6k
