Saturday, February 11th

Performance is in red, Competition is in blue

Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps
Station 2 – GHD Hip Extension x 10-12 reps
Station 3 – Ring Rows x 10

B) For Time:
9-7-5-3-1
Power Cleans 155/105
Pull-Ups
Push-Ups

The barbell load should be on the medium side for you, either cycling a few reps at a time or doing quick bailed singles. Perform the Pull-Ups as Chest-to-Bar if you can.

A) Squat Clean
EMOM x 5 minutes 3 reps @50%
EMOM x 5 minutes 2 reps @65%
EMOM x 5 minutes 1 rep  @70%
EMOM x 5 minutes 1 rep  @85%

Drop each rep and on the final clean of each minute finish with a split jerk

B) For Time:

5-4-3-2-1
Power Cleans 205/135
Ring Muscle-Ups

12 minute time cap

The barbell load should be on the medium side for you, either cycling a few reps at a time or doing quick bailed singles.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531