23/11/2016

Perfomance: 

A. Three sets, not for time, of: 
Handstand Walk x 10-15 Meters 

B. For max reps 
Front Squats 60% (3) 
Front Squats 70% (3) 
Front Squats 80% (2) 

C. DIANE
21-15-9 
Deadlift (225-155) 
HSPU 

Competition: 

A. Three sets, not for time, of: 
Handstand Walk x 10-15 Meters 

B. Eight sets of: 
Bench Press x 3 reps @ 60% of 1-RM 
Rest 45 seconds 
Bent-Over Row x 4-6 reps @ 21X0 
Rest 45 seconds 

C. For max reps 
Front Squats 60% (3) 
Front Squats 70% (3) 
Front Squats 80% (2) 

D. C. DIANE
21-15-9 
Deadlift (225-155) 
HSPU