Workout of the Day
A. Work up to a heavy 5 rep (5 sets max)
B. Close grip bench press
5@70
5@75
7@77.5
2×3 @80
3×2 @85
C. 2×6-8 Powell raise @21X1 *try 10% of your 1RM bench
D. Accumulate 300sec FLR
Competition
AM
A) AsBike
10 Sec : Rest: 50
20 Sec : Rest: 40
30:30
40:20
REST: 3 Min
5 Sets (35min Total)
PM
A) Power Snatch
Build To Heavy Double (Max 5 Sets)
B) HPS @ 50% A
3.3.3.3.3 Rest: 30sec
C) Cond:
23 Min AMRAP
Run 200m
3 MU
3 Pistols
3 PJ (135)
3 Box Overs (No Touch Box)
Each Round Add:
100m
3 MU
3 Pistols
3 PJ
3 BO