Competitor – Saturday 070525

Intensity: Moderate
Volume: Moderate
AM.
Conditioning
A.
For 6 cycles
4 min on 1 min off
3 Pegboard climb
20 GHD sit up
1 Deadlift 405/285
*Rest 1:30

B.
Gymnastics Cycling
Every 2 min for 14 min
100ft Handstand walk
Max handstand push ups

Accessory
For 2-3 rounds
30 Banded hamstring curl
10 Bent over reverse fly
*Rest 1-2 min between sets.

PM.
Strength
A.
1 Squat clean + 2 front squat + 1 jerk
4 x 1 @ heaviest weight
*Rest 2-4 min between sets.

B.
1 Squat clean + 2 front squat + 1 jerk
4 x 1 @ 85-95% of weight lifted in part A.
*Rest 2-4 min between sets.

Conditioning
A.
Echo bike calorie
20 x 10 @ 8-9/10 RPE
*Rest 1-2 min between sets.

Accessory
Accumulate 2 min in the L-sit hold on parallettes.