A) Coaches Choice
B) 3 Sets
Hip Extension x15
Sumo Back Squat x10 @31×1
C) For Time:
30-20-10 Reps Of:
Front Rack Walking Lunge (95/65)
Cal Row
COMPETITORS CLASS
A) Coaches Choice
B) 6 Sets :
250m Row (Sprint /Heels stay Planted)
90 Seconds Rest
C) For Time:
50-40-30-20-10 Double Unders
25-20-15-10-5 GHD Sit-Ups
10-8-6-4-2 Power Cleans.
Increase Weight on Every Set of Power Cleans
Men: 95-135-185-205-225
Women: 65-95-115-135-150
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