March 4, 2014 admin


1. Push Press: 5, 4, 3, 2, 1

Notes:  You have 15mins to complete your working sets (use about 6-8 mins to build to your set of 5).

Rest 5mins

2. In Teams of 2 (20min Cap):

2k Row
80 S2OH (40% of your single from part 1)
80 Russian KB Swings
80 Med Ball Sit Ups

Competitor’s Program

1a. 4×4 Front Squats + 8 Back Squats @ 65% of Front Squat, rest :60
1b. 4×3-5 Muscle Ups, rest :60

Notes:  Complete Front Squats, quickly rack and un-rack onto your back for the Back Squats.  Try to do Muscle Ups unbroken but I’d rather you break them than miss any.

2. For Time:

2 Rounds:
20 Thrusters 75
20 Pull Ups
20 KB Swings 24kg
20 Burpees 6″ Target

Notes:  Complete 2 rounds of the Thrusters, Pull Ups, KBS and Burpees, then complete 20 HSPU’s.  Record time for the 2 rounds and total time.

“You only have to do a very few things right in your life so long as you don’t do too many things wrong.” – Warren Buffett

Advice: Sometimes It’s Okay…But

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