“Competition”

A-Group
WU-
Gym:
3 sets,
3-5 DH2I on Rings
4-6 H2R Swings
+
BB:
3 sets, 6-8 reps (unloaded)
RDL
Frankenstein Squat
Pause FS @35X1

Training:
A. 4 sets,
10 BS. 10 sec Rest
5 FS. 10 sec Rest
20 BB Walking Lunges
2:30 Rest (between sets)
B. 3 sets,
8-12 BB Hyper, 30 sec Rest
1.1.1.1.1.1 BB Hyper on 10 sec (between singles)
1:30 Rest (between sets)
C. 4 sets,
AMRAP Unbroken Wall Balls, 30 sec Rest
30 sec AMRAP DU’s, 10 sec Rest
AMRAP Unbroken Strict Supine Pull-ups (or Ring Pull-ups)
2:30 Rest (Walking)

B-Group
WU-
Gym:
3-5 H2R Swings
3-5 Inv Ring Pull-ups
+
1 Front Lever Attempt

BB:
3 sets, 3-5 reps each
Sn RDL
Mu Sn
OHS
NFHPS

Training:
A. Segmented Snatch – 2 sec Pause at Inch + Just above knee + Pockets + Snatch x 7 sets, 1:30 Rest
B. 2 sets,
7:00 @ 85%
250m Row (in as few strokes as possible)
1:00 Walking
+
3:00 Rest
+
7:00 @ 85%
5 W. Pull-ups (35#)
10 Strict Ring Dips (high rings)
20 Walking Lunges
+
3:00 Rest
+
7:00 @ 85%
100m Sandbag Carry
100m Shuttle Run
30 sec L-Sit on Rings
+
3:00 Rest

December 9
“CrossFit”
December 11
“CrossFit”