Tuesday 170321 – Competition

Warm up
3 rounds of:
Bear Crawl Forward (30 seconds)
Bear Crawl Backward (30 seconds)
Kettlebell Halos (5 Right, 5 Left)

3 rounds of:
10 Dumbbell Overhead Walking Lunges
10 Dumbbell Thrusters (light)
1 Handstand Walk (or 2-3 attempts)

Strength
2 Position Clean+Front Squat 5x(1+2+3), increasing

Positions: from hip (“high hang”) + above the knee

Conditioning
25 minute EMOM (5 rounds):
1. 15/10 Assault Bike for Calories
2. 21 UB Double Unders
3. 1 round of “Cindy”
4. 21 American Kettlebell Swings (24/16)
5. 10 UB Clusters (95/65)

Here’s what’s on tap for Wednesday’s Competition classes:

Warm up
Your choice.

Strength (Barbell Class)
Muscle Snatch + Overhead Squat
3x(3+1)

Snatch
1×2 60%, 1×2 65%, 1×2 70%, 1×2 75%, 3×2 80%

Snatch Pull from Parallette/Bench
1×3 90%, 1×3 100%, 3×3 110%

Jerk
5×1

Conditioning
10 rounds of:
30 seconds of Assault Bike Sprint or Row, then Max Effort Strict HSPU remainder of minute
1 minute Rest

*Choose whatever is harder for you. (20 minutes)