17 November 2021

COMP SKIRMISH – 18 November 2021

Day 2

 

Warm Up

 

Bike 500m

10 Single leg RDL

10 Empty bar good morning

 

Strength

 

Deadlift Waves

 

3 – 85%

2 – 87%

1 – 90%

3 – 87%

2 – 90%

1 – 92%

 

Rest ~2-3mins between lifts

 

Conditioning

 

Barbell Cycling

 

EMOM 20

 

1. 8 Snatch 45/30kg*
2. 25 DU

 

*aim unbroken

 

Accessories

 

3×10 GHD Sit Ups (add med ball if too easy)

3×10 GHD Back Extensions (as above)

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