"Competitors"
a) Back Squat to 3RM
Then 4 x 3 @92.5%
b) 3 Rounds
500m Row
25 x Toes to Bar
7 Mins Rest
3 Rounds
20 x Calorie Assault Bike
50 x Double Unders
4 Mins Rest Between Rounds
"Crossfit"
a) Every 2 Mins for 10 Rounds
3 x Full Snatches
b) 21 15 9
Power Snatches (115, 80)
Srtrict HSPU
Pistols
SATURDAY POWER WORK (to be done before class)
A) Every 90 seconds x 15 rds:
1 x power clean
1 x full clean
1 x split jerk
Increasing weight.