Competitive Wednesday 7-30-14

Prep Work
Same as general

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

Cool Down
Mobility
Post results

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