May 22, 2015 admin


1. 8mins: Build to heavy single Press

2. 8mins: Build to heavy single Push Press

3. 8mins: Build to heavy single Split Jerk

Notes:  If you fail a rep in the first 6mins of any 8min piece, the class does 100 Burpees.

4. 500m Row, rest :90 (in straps), 500m Row

Notes:  Both rows should be done at a hard effort – do not pace out the first one!

Competitor’s Program

1. 4×2-3 Back Squat, 20X1, rest 2mins

2. 3 Rounds – Not for time

7 Strict HSPU
12 T2B
:30 FLR on Rings

3. For Time:

10 Squat Cleans 155/105
20 Pull Ups
30 Row Calories

“If you do not change direction, you may end up where you are heading.” – Lao Tzu

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