Monday 10March14
The FINAL heat for 14.2 will take place at 6pm tonight. Make sure you have someone to judge you so we can do it in 1 heat.
Fitness
A. Pull Ups 5xME (DROP 1 PEG TODAY!!!), rest 90 secs
B. 1 PC + 4 FS x5, climbing
C. 3 Rounds:
15 Burpees
15 Power Cleans (95/65)
15 Push Press
15 Ball Slams (40/30)
15 Front Squats
–rest 3 mins–
*20 min cap
Performance
A1. Front Squat 4×3 @80-83%, rest 60
A2. Weighted CTB 4×2-3, rest 60-90
B. 3 Rounds:
30 WBS (UB)
10 Power Snatch (115/80)
500m Row
–rest 3 mins–
*increase intensity each round.
*20 min cap