competition track 3-DAY sample 

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DAY 1

Warm-up:

3 min Row/Run/Bike

+

3x

8R/L Single-leg Glute Bridges

30sec Bottom of Squat Hold

8R/L Staggered Barbell Good-mornings

30sec Pancake Stretch

8R/L Bulgarian Split Squats 

Strength I:

Overhead Squats 

5x5 @ build to heavy 5-rep for the day

Rest as needed b/t sets.

Strength II:

Deadlifts

8 @ 60%

6 @ 70%

4 @ 80%

AMRAP @ 75%

Rest 2 min b/t all sets

Pulling Volume:

3RFT:

15/12 Cal Row

9 Deadlifts @ 315/205

15/12 Cal Bike Erg or Assault Bike 

12 Deadlifts @ 225/155

Rest 2 min b/t rds

Finisher:

For Time:

25 Overhead Squats @ 95/65

20 Burpee Box Jump-overs @ 24/20"

15/12 Bar Muscle-ups 

20 Burpee Box Jump-overs

25 Overhead Squats