Wednesday 07/12/2022
FITNESS
Wednesday
07/12/2022
A.
Build to a 1RM Back Squat
**go every 2min
B.
For Time
-Cash in: 5 Rope Climbs-
50 Air Squats
5 Wall Climbs
40 Air Squats
4 Wall Climbs
30 Air Squats
3 Wall Climbs
20 Air Squats
2 Wall Climbs
10 Air Squats
1 Wall Climbs
COMPETITION
Wednesday
07/12/2022
A.
Split Jerk
Build to a heavy single
B.
3 Rounds for time
12 Deadlifts @142/100kg
15 Box jump overs
-rest 30sec bt rounds-
C.
5 Rounds for time
15 Chest to bar
12 Front Squats
9 Hang Power cleans
6 Shoulder to OH
*Rx: 70/47kg
D. (Optional)
For time
30 Pistols
3 legless rope climbs
15m HSWalk
20 Pistols
2 legless rope climbs
15m HSWalk
10 Pistols
1 legless rope climbs
15m HSWalk
