Friday 10/1/14 – Competition

A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Take exactly 10 minutes to build to today’s heavy Push Press

B.
Two sets for times:
Run 400 Meters
42.5/30kg Shoulder to Overhead x 25 reps
Rest 3 minutes

C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

D.
For time:
42.5/30 kg Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

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