“Either you run the day or the day runs you.” -Jim Rohn
Good luck to all those competing today at Luke Air Force Base!
Level 1
Deadlifts 4 sets of 5 reps
then 10 min Snatch work
Skills;
-8 min handstand work/progression into HSPU’s
-8 min ring work/progression into ring dips
-8 min double unders
Level 2
3×10 Barbell rows
3x AMRAP ring dips
Then
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascent
Strength
Rest.
Competition
A.
Eight sets of:
Halting Clean Deadlift + Power Clean + Hang Clean + Front Squat + Jerk
Rest 2 minutes between sets
Build over the course of the eight sets to the heaviest load you can handle for this complex.
B.
Front Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 1 rep @ 95-98%
Rest 2 minutes between sets
C.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest 2-3 minutes between sets
