Tuesday 171114 – Competition

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

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

BBB
Power Snatch + Squat – pause 3 seconds
6x(3+1) 65%

Snatch Deadlift to Knee + 10 second hold
3×2 80%

Behind Neck Push Press + Overhead Squat
5x(3+3)