NYC Folks…. Tasia is in town on Thursday. If you coach or run a gym, reach out to her.
Competition:
am
A. Back SqT – heavy 5 rep TnG Style. . no pause at top in <20 min
B. Clean deficit Pull 5 x 2 @ over 100% 1” deficit
C. 500m row x 5 (:01 faster than pace last week) : rest 1:45 between
pm
A. 10 rds
40’yoke walk (heavy)
40′ burpee broad jump
1 legless Rope climb
4 bar muscle ups
B. Assistance Work
1. belly to wall hs hold :10, 10 feet sideways walk , :10 hold, 10 feet sideways walk back, :10 hold. (Modify the count accordingly. Start with this length, see what’s feasible for you) rest accordingly to recover x 4-5 sets
2. Tgu – 20 alt reps , light and tempo’d
3. Crossover Symmetry routine
Performance:
A. Back SqT – heavy 5 rep TnG Style. . no pause at top in <20 min
B. Clean deficit Pull 5 x 2 @ over 100% 1” deficit
C. 10 rds
40’yoke walk (heavy)
40′ burpee broad jump
1 legless Rope climb
4 bar muscle ups
D. Any extra time hit the assistance wish above