09/12/2016

Perfomance:

A. 3RFT
Strict Handstand Push-Ups x 6-12 reps
Toes to Bar x 6-15 reps
Burpee box jump over x 20 reps

B. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.

Competition:

A. 3RFT
Strict Handstand Push-Ups x 6-12 reps
Toes to Bar x 6-15 reps
Burpee box jump over x 20 reps

B. Every two minutes, for a total of 16 minutes (8 sets), perform:
Clean & Jerk x 1.1
(rest 10 seconds between sets)

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

D. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.

/by