10.26.15

Class before or after. But no one should be doing just competition work.

A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Split jerk or Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) 3×10

deficit deadlifts 315/225

D) 20 min emom

Even: 15 burpees

Odd: 10 toes to bar

AT THE 20 minute mark Row 1000m

Men: if total time on clock is greater than 23:49 you must rest until 27 minutes and row an additional 1000m. If less, rest until 27 minutes and do a 3 minute amrap of 9 wallballs 30/20+3 muscle ups.

Women:if total time on clock is greater than 24:39  you must rest until 28 minutes and row an additional 1000m. If less, rest until 28 minutes and do a 3 minute amrap of 9 wallballs 30/20+3 muscle ups.

Sunday, October 25th, 2015 at 4:29 pm / Competitive