Workout of the Day
A. Deadlift 3×3 @80% (rest 45sec btw sets)
B. Deadlift 3×1 @85% (rest 30sec btw sets)
C. 4 Sets Banded RKBS (5) + Max RKBS (heavier) * Rest as needed
D. 3x10cal AD Sprint
Competition:
A. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
5 Barbell Burpees
B. Olympic Lifting
A. 5×1 Pausing OHS, Climbing, :10 Hold at The Bottom
B. 4×1 Snatch Balance, Climbing
C. 3×1 High Hang Squat Snatch, Climbing
C. Gymnastics
In 6 minutes, climb as high up the ladder as possible of unbroken C2B pull ups
3-6-9-12-15…
Once you have to break up the reps start over at 3 reps and continue climbing again.