Saturday 18/1/14 – Competition

Workout of the Day
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (102/70kg)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (84/62kg)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (70/48kg – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (62/42.5kg)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

B.
AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%

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