skills:
performance:
back squat
5-5-3-3-3-3
fitness
back squat
5×5
wod:
“final countdown”
performance:
10-9-8-7-6-5-4-3-2-1
push press , 50 \25 kg
1-2-3-4-5-6-7-8-9-10
muscle up
or
2-4-6-8-10-12-14-16-18-20
chest to bar +dips
*30 double unders between sets
fitness:
10-9-8-7-6-5-4-3-2-1
push press
1-2-3-4-5-6-7-8-9-10
pull up
*90 rope jumps between sets
competitors:
. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.
2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.
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