Elite Competition Class

Front Squat
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 93-95%

Rope Climb + Front Squat
For Time:
1 Rope Climb, 2 Overhead Squats (185/135)
2 Rope Climbs, 4 Overhead Squats (185/135)
3 Rope Climbs, 6 Overhead Squats (185/135)
4 Rope Climbs, 8 Overhead Squats (185/135)
5 Rope Climbs, 10 Overhead Squats (185/135)

“Professor Chaos”
For Time:
45 Chest to Bar Pull-Ups
800 Meter Run
15 Power Snatches (155/105)
800 Meter Run
15 Power Snatches (155/105)
800 Meter Run
45 Chest to Bar Pull-Ups

Erg Bike
Not For Time:
20,000 Meter Bike

Performance Power Train

Friday, Sept 7th, 2018
Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @50%
-then
Volume squat:
3x1minute max reps @50%
*rest as needed between sets.

GainCity:
BB Good morning
3×15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3×10 (each)

Afterburner:
7min Sandbag run.
Not a typo 🙂 run for 7mins with a sandbag on your shoulders