Friday 170519 – Competition

Partner Conditioning
5 rounds (each) for time:
Partner 1:
1,000/750 m Row

Partner 2:
1 Round of
10 Chest to Bar Pull Ups
20 Sit ups
30 Air Squats

Rest during the remainder of your partner’s row.

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

Warm up
3 sets, moderate effort:
400 m Run
6-8/arm Half Kneeling Landmine Press (Tempo: 3111)
20 seconds/side Star Plank
12 Rower Pike ups (slow and controlled)

Strength
Muscle Snatch + Snatch Balance 4x(2+2), increasing

Focus on positions, especially upper back engagement during muscle snatch. Increase slightly from last week.

Snatch 5×3, increasing (working up to 80-85% or as technique allows, increasing slightly from last week)

No touch and go. Re-set for your second rep, rest as needed between sets.

Conditioning
4 sets, increasing pace as you go:
6 Hang Power Snatches (135/95)
6 Burpee Box Jumps (30/24)
30 Double Unders
8 Muscle ups
Rest 90 seconds

Record your splits for each set.