Strength / Skillwork

Back Squat
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, do 4 sets of 3 reps and no 1 rep sets.

WOD

Death by Man-Makers
On the 1st minute do 1 rep
On the 2nd minute do 2 reps
On the 3rd minute do 3 reps
and so on.

All work is done with DBs.
1 Rep = Push-up, Row right, Push-up, Row left and finish with a cluster.
Cluster is a clean going straight into a thruster.

Competitor: 30s/20s
Athlete: 20s/15s
Fit: 15s/12s

Your score is the number of successful minutes completed, plus the number of reps performed in the final round where you failed to complete the required number.

One week to go! Don’t miss out. It’s not to late to register here.