Sunday 170716 – Competition

Rest Day

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

Warm up
2 rounds of:
10 Push up with Shoulder Tap
10 PVC Pass Throughs

A. Single Arm High Pull, 4×6/arm (100% of 10 RM)

B. 8 minute EMOM: 1 Snatch (60-80%)

Rest 4 minutes

C. “Burgeron Beep Test”
EMOM for as long as possible:
7 Thrusters (75/55)
7 Burpees
7 Pull ups

D. 5 rounds not for time:
10 Strict Chest to Bar Pullups (Scale down volume to 7 or 5 reps as needed)
10 Back Squats (100% of Snatch 1 RM)