1. Warm-up 2. Snatch, 5 x 5, 40K+5#, for time 3. FitDeck, 8 x 1:15 rounds, expert level 4. Max reps pull-ups in 1 x 1:15 5. Neck-planks, 2 x 1:00 rounds --- 2. 14:11 3. done 4. 20 reps
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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