Monday 170807 – Competition

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

A. Single Arm High Pull 3×8/arm (100% of 10 RM), rest 45 seconds between arms

B. Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 1x(2+1) 80%, 4x(2+1) 85%

C. Back Squat 10×2, across (115% of 1 RM Clean)

D. “Chest to Bar Jackie”
For time:
1 k Row
50 Thrusters (65/45)
30 Chest to Bar Pull ups

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

Warm up
2 rounds of:
1 minute/leg Sciatic Nerve Flossing
1 minute Cat Camel
20 Box Hamstring Curls
20 Alternating Reverse Lunges (light weight)
10 Alternating Cossack Squats

A. Snatch + Snatch 1” off ground (3 second pause)
1x(2+1) 50%, 1x(2+1) 60%, 1x(2+1) 70%, 1x(2+1) 75%, 5x(1+1) 80-85%

B. Snatch Balance 5×3

C. 3 rounds for time of:
21/15 Assault Bike Calories
21 Burpees