Back Squat
In 10:00 Complete: 10-10-10-10
Metcon:
Every 2:30 for 20:00 (8 Rounds)
10 Toes to Bar
9 Thrusters 95/65
8 HSPU
COMPETITORS EXTRA:
Power Clean
Every 2:00 for 10:00
5-3-1 (same weight) Increase weight every 2:00 window, Go T&G on each set
ATHLETES NOTE:
Don't sprint any of the 2:30 windows. It's about finding a pace you can maintain round after round. That might also mean you break sets of movements intentionally.
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline DB Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat DB Bench Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Single DB pull-over - 4 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps