Workout of the Day:
A. 3.3.3.3 Back Squat 70% 1RM @22X1 (each period is 60sec rest)
B. 2 Rear Rack Lunges Backwards + 2 Rear Rack Lunges Forward x20 Sets, *Rest 30sec (choose weight)
C. 50 Strict Pull Ups for Time: (only allowed to do 1-3 reps at a time, must lower down, no dropping off bar)
Competition:
A. Condo
50 Calorie Row
50 Abmat Sit Ups (butterfly style)
50 Deadlifts, 135/95
35 Calorie Row
35 Abmat Sit Ups
35 Deadlifts, 135/95
20 Calorie Row
20 Abmat Sit Ups
20 Deadlifts, 135/95
B. Snatch Complex
5 Sets of: Snatch Pull + Snatch + OHS, Climbing (climbing does not mean failing)
C. Gymnastics
EMOMx20:
Odd: 2 Strict HSPU
Even: 4 Kipping HSPU
Don’t do more reps – try to improve efficiency, positioning and increase cycle times.