COMPETITION DAY
EMOM x 40 (early AM @CFF)
Min 1: :20 Hard / :20 Easy / :20 Hard – Bike
Min 2: 5 single arm DB OHS / each arm + 5 weighted ring rows
Min 3: :20 sandbag walk on runner / :20 sprint *do not drop bag on runner!
Min 4: 3 sandbag to shoulder + 6 sandbag back squats + 3-6 burpees over bag
Weightlifting:
A. Cluster ; to max
3 tng cleans + Jerk
:10 rest
2 tng Cleans + jerk
:10 rest
1 clean + jerk
Conditioning:
A. running clock
3 rds of
6 alt DB Squat Snatch 70/50
3 rope climbs (minus 1 rope climb each round)
into,
3 rds
6 alt db devils Press 70/50
3 pegboard accents (minus 1 accent each round)
1 HS walk over Ramp 45′ total in length for walk
B. 3 rds
100 double unders
700m Row
40 GHD situps
100m Famers Carry 70/53’s
BECOMPLETE:
- bodybuilding session ; built by your training group. Have some fun today!
- Recovery