June 3, 2015 admin

06/02/15

1. 10mins: Tech Work on Anything 🙂

2a. 4×6-8 Trap 3 Raise /arm, rest :30
2b. 4×6-8 DB Bentover Row /arm, rest :30

3. For Time (9min Cap):

12 Deadlifts @ 35% of 1RM
40 Double Unders 
10 Deadlifts @ 35% of 1RM
40 Double Unders
8 Deadlifts @ 35% of 1RM
40 Double Unders
6 Deadlifts @ 35% of 1RM
40 Double Unders 
4 Deadlifts @ 35% of 1RM
40 Double Unders


Competitor’s Program

1. 2 Press + 2 Push Press + 2 Push Jerk – build to tough set in 12mins

2a. 3×6-8 Front Rack Lunges, rest :90
2b. 3×3-4 Strict Pull Ups on Rings, 11X2, rest :90
2c. 3×3-4 Strict Ring Dips, 12X1, rest :90

3. 4 Sets for equal times:

9 Burpees
3 Hang Squat Cleans 175/115
27 Row Calories

Rest 2mins


“Nothing is on fire, fire is on things.”

Mental Toughness

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