Saturday 170715 – Competition

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)

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

Rest Day