“Competition”

A-Group
A. Event Specific Skill Work
B. Row – 30 sec @80% (Aer) + 30 sec @Z1 (Rec) x 10
+
5:00 Rest (Walking)
+
Row – 30 sec @85% (Aer) + 30 sec @Z1 (Rec) x 10

B-Group
A. TnG Clean (full) – 2 reps 70% and over, every 45 sec x 10 sets
B. “Haiyan”
30 Front Squats (155/105)
+
9-6-3
Shoulder to Overhead (155/105)
Bar Muscle Ups
C. 3 sets,
8-12 BB Hyper @1010 (no floor)
12-18 GHD Sit-ups @3020

December 5
“CrossFit”
December 7
“CrossFit”