“Act as if what you do makes a difference. It does.” -William James
Our competition team going HAM this weekend!
Level 1
4×3 Push Press
:20 Handstand Hold
Then
4x400m Run, 2 minutes rest
Level 2
SKILL
4×3 Overhead Squat
STRENGTH
Press
5 at 75%
3 at 85%
1+ at 95%
METCON
21-15-9 Wall Balls
2x TGU After each round
Competition
A.
Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.
C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 GHD Sit-Ups
Rest 3 minutes
