“Competition”

A-Group
A. Clean DL (on Riser) @42X1 (no floor) x 3 x 4 sets (serving as WU for “B”)
B. Slow Lift-off Clean Pull – 3 x 4 sets @ 70-80% (of Clean)
C. Front Squat – 5MFD, 3MFD, 2MFD
D. 4 sets, @ 80% (Aer)
800 Row
200m Run
60 sec FLR on Rings
1:30 Rest

B-Group
PM-(WL+EST)
A. Hip Clean + Low Hang Clean (just below knee) – 70-80% x 1+1 x 7 sets, Ever 1:30 on the 1:30
B. Back Squat – 5MFD, 3MFD, 2MFD
C. 4 sets, @ 80% (Aer)
800 Row
200m Run
60 sec FLR on Rings
1:30 Rest

December 7
“CrossFit”
December 9
“CrossFit”