August 11, 2015 admin


1. Every 8mins x 5 sets:

10 Front Squats – 3 second descent, no pause at bottom or top
15 Pull Ups (no more than 1 break)
400m Run (under :90)

Competitor’s Program

1a. 3×3-5 Press, 21X1, rest :60
1b. 3×3-5 Strict Chin Ups, 21X0, rest 2mins – add weight if needed

2a. 3x:30-:40 HS Hold, rest :10
2b. 3x:30-:40 Active Hang From Bar, rest 2mins

3. 5 Sets:

10 Russian KB Swings 32/24
50m Sprint
Rest 3:30

Notes:  Take off immediately after last KBS.


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