Wednesday-Friday 180103-05 – Competition

Wednesday 1/3
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

Thursday 1/4
Rest Day

Friday 1/5
All Levels

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

Warm up
2 rounds of:
10/arm Single Arm Kettlebell Swings
10/arm Suitcase Deadlifts
10 Calorie Row

A. For time:
200 m Row
20 Deadlifts (135/95)
Rest 1 minute
400 m Row
20 Deadlifts (185/123)
Rest 1 minute
600 m Row
20 deadlifts (225/155)

Rest 10 minutes

B.27-21-15-9 reps for time of:
Assault Bike Calories
Toes to Bar

Rest 10 minutes

C. 15 minutes for quality:
25 GHD Back Extensions
2/arm TGU, increasing weight each round
1 minute Double Kettlebell Front Rack Hold (AHAP)