09 NOV 2017

Perfomance:

A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters

B. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)

C. DIANE
21-15-9
Deadlift (225-155)
HSPU

Competition:

A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters

B. Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

C. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)

D. C. DIANE
21-15-9
Deadlift (225-155)
HSPU