Monday 180108 – Competition

Warm up
1 round:
60 ft Walk on Toes
60 ft Walk on Heels
60 ft Walk on Sides of Feet

2 rounds of:
1 minute Jump Rope
30 second Hollow Hold
Then…
Tabata 2 Foot Jump

A. 50 Calorie Row
Rest 3 minutes
50 Calorie Row

B. 4 rounds of:
10 Clean and Jerks (135/95)
1 minutes Rest

C. 3 rounds for time:
10 Power snatches (95/65)
10 Bar Facing Burpees

D. For time:
20 Muscle ups

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

Warm up
10 reps of Cuban Press Complex
See Coach for demo.

A. Hang Snatch, from above the knee
7×3 (65-75%)

B. Power Snatch + Snatch Push Press
3x(3+5) (50-60%)

C. 15 minute EMOM:
Minute 1 – 15/10 Assault Bike Calories
Minute 2 – 15 GHD Sit ups
Minute 3 – 50 ft Farmers Carry (bodyweight)

D. 10 minutes for quality:
20 seconds Pronated Bar Hang
10 Tuck ups
20 seconds Supinated Bar Hang
10 Kip to Relax
Then…
30 Hanging Straight Leg Raises, as high as possible (Strict Toes to Bar)