Saturday, November 4th

 

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Back Squat x 5 reps
rest 2 minutes
Work to a tough set of 5
B) 5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” 115/80

Score is your slowest round
“DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

A) 4 sets of:
Back Squat x 5 reps
rest 2 minutes
Work to a 5 Rep Max with a 1 second pause in the hole on the first 3 repetitions only (then bounce the final 2)
Then drop 10% for another 2 sets of 5 reps without the pause 

B) 5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” 155/105

Score is your slowest round
“DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

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