Wednesday 7/5/14 – Competition

Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps

Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups

(If you know that you will not be able to keep pace, modify the reps and try to maintain that rep scheme for all 5 minutes.)


Leave a Reply