November 28, 2017 – Competition

A.
Build to today’s 1-RM…
Pause Front Squat @ 32X1 + Front Squat

Perform one pause squat, followed immediately thereafter by one front squat with no prescribed tempo.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.
For time:
30/20 Calorie Assault Bike
15 Box Jumps (30″/24″) (Step Down – NO BOUNDING)
12 Muscle-Ups
20/15 Calorie Assault Bike
12 Box Jumps
9 Muscle-Ups
10 Calorie Assault Bike
9 Box Jumps
6 Muscle-Ups

D.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

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