COMPETE – 22.04.19

WARM-UP
1 set:
2:00 run, row, bike, or ski

3 sets:
5 front squats
5 push presses
3-5 strict pull-ups
5 thrusters

2 sets:
:20 thrusters
– Rest :10
:20 rope climbs
– Rest :10

TOMMY V （8'44''）
For time:
21 thrusters (75/115 lb)
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft

MAIN LIFT
Back squat:
For load:
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.

ACCESSORY - I
3 sets:
10 single-leg GHD hip extensions/leg
10 single-leg split squats/leg

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