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