Wednesday-Friday 170712-14 – Competition

Wednesday 7/12
Black Box Barbell

Thursday 7/13
Rest Day

Friday 7/14
All Levels
Front Squat
5-5-3-3-3-1-1-1-1 reps

Accessory Gymnastics
Muscle ups (Choose 1 option for unbroken sets)
2×15
3×10
4×7
5×6
6×5
7×4
8×3
9×2
10×1

Rest as needed in between sets to perform each set unbroken every time.

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

Warmup
3 minute Assault Bike or Row
10 minute AMRAP:
10 Walking Lunges
15 Russian kb swings (light weight)
10/side Lateral Leg Swings
5/side Lateral Box Step ups

A. 8 minute EMOM: 1 Clean and Jerk

B. 8 minute EMOM: 1 Snatch

C. Chest to Bar Pull ups
5×10
7×7
10×5

Rest as needed between sets, but stick to the same rep scheme the entire time.

D. For time:
25 HSPU
25 Hang Power Cleans (115/83)
25 Toes to Bar
25 Overhead Squats (115/83)
25 Dips
25 Thrusters (115/83)
15 HSPU
15 Hang Power Cleans (115/83)
15 Toes to Bar
15 Overhead Squats (115/83)
15 Dips
15 Thrusters (115/83)
5 HSPU
5 Hang Power Cleans (115/83)
5 Toes to Bar
5 Overhead Squats (115/83)
15 Dips
5 Thrusters (115/83)