"Competitors"
a) Overhead Squat to 3RM
b) 0 to 20 Mins
"Mr Perfect"
10 to 2 x Strict PHSPU
2 to 10 x Power Cleans (225, 155)
35 to 50 Mins
3 Rounds
15 x Deadlifts (315, 205)
25 x Box Jumps
50 x Double Unders
@55 Mins
1km Row for time
"Crossfit"
a) WOD
EMOM for 5 Mins
5 x Full Snatches
1 Min Rest
EMOM for 5 Mins
4 x Full Snatches
1 Min Rest
EMOM for 5 Mins
3 x Full Snatches
1 Min Rest
Every 30 secs for 5 Mins
1 x Full Snatch
b) Back Squat to 5 x 7 @75%
With Strict Press to 3 x 8
