Saturday 170902 – Competition

Warm up
2 rounds with light weights of:
10/arm Single Arm Kettlebell Swings
10/arm Suitcase Deadlifts
10 Squats (with press out)

A. Front Rack Step ups 3×8/leg with kettlebells or dumbbells held at side

Note: start light and increase weight each round.

B. Front Squat 5×1 (100% of 1 RM Clean)

C. Snatch Pull 3×1 (110% of 1 RM Snatch)

D. Clean Pull 3×1 (110% of 1 RM Clean)

E. 7 minute AMRAP of:
7 Power Cleans (155/103)
7 Box Jumps (24/20)

Rest 7 minutes

F. 7 minute EMOM:
7 Double Kettlebell Swings (2×24/2×16)
7 Burpees

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

Rest Day