Tuesday 170905 – Competition

A. 15 Minute AMRAP for quality:
250 m Row (moderate pace, damper setting 3 or below)
20 second Supinated Bar Hang
10/arm Single Arm Suitcase Deadlift (light to moderate weight)
10 Push Up with Shoulder Tap

B. 3 rounds for max reps, 1 minute at each station:
1. Handstand Push ups
2. Power Snatch (75/53)
3. Box Jumps (30/24)
4. Push Press (115/83)
5. Assault Bike Calories
6. Rest

C. 3 rounds for time of:
30 GHD Sit ups
100 ft Handstand Walk

D. Ring Dip Conditioning
Choose one rep scheme and track total time for completion. Rest as needed in between sets.
5×10
7×7
10×5

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

Before class
Run 2 laps of MSP

Note: time starts and finishes on 3rd floor of the gym.

BBB
Muscle Clean + Press
3×3
Power Clean + Jerk
3x(1-1-1)

After class
Chest to Bar Pull up Conditioning
Choose one rep scheme and track total time for completion. Rest as needed in between sets.

3×15-20
4×12
5×10
7×7