Monday 171009 – Competition

Columbus Day Schedule
BBB
Clean + Jerk
30 minutes
(aim to hit 90%)

Snatch
20 minutes
(Aim to hit 90%)

Front Squat
7×1 – stop well before failure

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

Warm up
3 rounds of:
10 Squats with Press out
5 Barbell Muscle Cleans
10 Kip Swings

A. For time:
50 Wall balls (25/16)
15 Cleans (135/93)
50 Wall balls (25/16)
10 cleans (185/123)
50 Wall balls (25/16)
5 Cleans (225/155)

Notes: Any type of clean allowed. 12 minute time cap.

Rest 15 minutes

B. 10 minute alternating EMOM:
Odd minutes:12 Thrusters (95/63)
Even minutes: 12 Chest to Bar pull ups

C. 5 rounds for quality of:
15 second L-hang
10 Tuck ups
30 second/arm Farmer Hold (AHAP)
10 Alternating Push up T’s