Monday 171113 – Competition

Warm up
3 rounds of:
10 PVC Pass Throughs
5/arm Dumbbell or Kettlebell Presses
5 Strict Pull ups
5 Squat Jumps

A. Push Press 5×10
Note: Start at 50% of 1 RM Push Press and build across sets.

B. 22 minute AMRAP:
22 Power Snatches (115/83)
22 Pull ups
22 Burpees
22 Overhead Squats (115/83)

Rest 8 minutes

Accumulate 30 Strict HSPUs (Scale up to deficit if needed).

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

Warm up
5 minute Assault Bike
+
2 rounds of:
5 Kipping Swings
10 Squats with Press out
10/arm Kettlebell Snatches

A. 4 minute AMRAP:
5 Power Cleans (135/95)
5 Toes to Bar

Rest 4 minutes

3 minute AMRAP:
4 Power Cleans (155/105)
5 Toes to Bar

Rest 3 minutes

2 minute AMRAP:
3 Power Cleans (185/125)
5 Toes to Bar

Rest 2 minutes

1 minute AMRAP:
2 Power Cleans (205/135)
5 Toes to Bar

B. Back Squat 5×5
Note: Start at 70% of 1 RM Back Squat.

C. 3 rounds not for time of:
20 GHD Back Extensions
1 minute Sandbag Hold