Tuesday 170808 – Competition

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

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

CFE
0-5 minutes AMRAP Row for Calories
6-10 minutes EMOM 10 unbroken Wallballs (30/20)
11-15 minutes EMOM 5 Strict Handstand Push ups (Scale to deficit if needed)
16-20 minutes EMOM 3-5 Bar Muscle ups
21-25 minutes EMOM 12 unbroken Wallballs (20/14)
26-30 minutes For time: Calories rowed in the first 5 minute AMRAP