Wednesday-Friday 171206-08 – Competition

Wednesday 12/6
Functional Strength
Axle Deadlifts 5×5, across (80-85% from 10/4/17)

Cash out
Accumulate up to 50 Perfect Barbell Glute Bridges (75/55)

Thursday 12/7
Rest Day

Friday 12/8
All Levels
“Front Loader”
In teams of 3, one partner working at a time:
9 minute AMRAP:
50 Shoulder to Overhead (95/65)
50 Shoulder to Overhead (115/85)
AMRAP Shoulder to Overhead (135/95)

Rest 3 minutes

9 minute AMRAP:
50 Front Squats (95/65)
50 Front Squats (115/85)
AMRAP Front Squats (135/95)

Rest 3 minutes

9 minute AMRAP:
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/85)
AMRAP Hang Power Cleans (135/95)

Gymnastics
For time: 30 Bar Muscle ups

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

Warm up
2 rounds of:
10 PVC Pass Throughs
10 Squats with Press out
5/side Single Arm High Pulls

A. Power Snatch + Snatch Push Press 3x(2+3)

B. High Pull + Snatch 3x(1+1) (60-70% of 1 RM)

C. Snatch 5×1 (75-85% of 1 RM)

D. Snatch Balance 5×5

E. For time:
21 Kipping Handstand Push ups
Rest 1 minute
18 Kipping Handstand Push ups
Rest 45 seconds
15 Kipping Handstand Push ups
Rest 30 seconds
12 Kipping Handstand Push ups

F. 4 minute AMRAP:
5 Hang Power Snatches (135/95)
10 Bar Facing Burpees

Rest 2 minutes

4 minute AMRAP:
15 Box Jump Overs (24/20)
30 Wallballs (20/14)