Monday 170717 – Competition

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)

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

Warm up
2 rounds (with light weights):
10 Right Arm Kettlebell Swing
10 Left Arm Kettlebell Swing
10 Left Arm Kettlebell Deadlift
10 Right Arm Kettlebell Deadlift

A. Single Leg Deadlift, 3×8/leg (20% of 10 RM Sumo Deadlift)

B. 21-15-9 reps for time of:
Deadlift (315/205)
Box Jumps (30/24)

C. 1500 m Row
Rest 2 minutes
1500 m Row

D. 3 rounds for time of:
20 GHD Sit ups
20 GHD Back Extensions
90 second Front Rack Barbell Hold (225/155)