Wednesday-Friday 171115-10 – Competition

Wednesday 11/15
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)

Thursday 11/16
Rest Day

Friday 11/17
All Levels
Conditioning
“The Ghost”
6 rounds for reps of:
Minute 1: Row for Calories/Assault Bike
Minute 2: Burpees to 6 inch target
Minute 3: Double Unders
Minute 4: Rest

Rest 5 minutes

For time: 30 Muscle ups

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

Warm up
3 rounds of:
5/arm Thoracic Extensions
5/side Lateral Box Step ups
5 Yoga Push ups

A. Snatch 4×1 (90% of 1 RM)

B. Snatch Pull 3×3 (100% of 1 RM)

C. Back Squat 5×1 (Heaviest weight from Tuesday’s 5×5)

D. 15 minute AMRAP:
9 Deadlifts (185/123)
12 Handstand Push ups
15 Box Jumps (24/20)