14/11/2016

Perfomance:

A. 3RFT
Run 400 m
10 Pistols
10 KB Snatch
10 Ring Push-Ups

B. Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Search 1-RM

Competition:

A. 3RFT
Run 400 m
10 Pistols
10 KB Snatch
10 Ring Push-Ups

B. Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Search 1-RM

C. Two sets of:
‘Chest-to-Bar Pull-Ups x Max Reps, to practice butterfly
‘
Rest exactly 60 seconds

D. For time:
Row 1000 Meters