Tuesday 180102 – Competition

Note: Before or after class, accumulate 20-30 Muscle ups.

Warm up
3 rounds of:
10 Cuban Presses
5/side Lateral Box Step ups
8/arm Single arm High Pulls

A. Snatch 5×3 (70-75% of 1 RM)

B. Snatch Pulls 5×3 (90-100% of 1 RM)

C. Back Squat 7×3, increasing from 75% of 1 RM

D. 3 rounds of 3 minute AMRAP:
6 Burpees
6 Box Jumps (24/20)
6 Chest to Bar Pull ups

1 minute Rest

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

Black Box Barbell
A. Clean + Jerk 7×3, increasing from 70% 1 RM

B. Clean Pull 5×5, across (80%)

C. 3 rounds for time of:
20/15 Assault Bike Calories
10 Overhead Squats (135/95)

D. 3 rounds for time of:
10 Strict HSPU
10 Strict Ring Dips
10 Strict Pull ups