6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_______________________
 
Upper Body
15-12-9
No rest between exercises.
Chest Press
Seated Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Super Incline Press
High Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Decline Press
Low Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Pec Deck
Rowing Torso
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Single-Arm Multi-Biceps
Single-Arm Multi-Triceps
(alternate rounds with a partner)
_________________________
 
Weightlifting
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
65% 2×3
75% 3×2