Tuesday 180109 – Competition

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)

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

Accessory Work
3 rounds/arm, complete all reps with same kettlebell on one arm before moving to the other side.
5 Single Arm Push Press
5 Single Arm Waiters Squat
5 Single Arm Thruster
5 Single Arm Overhead Squat
5 Single Arm Sots Press
Then……
50 Empty Bar Overhead Squats

CFE
Team Conditioning

0-12 minutes:
Minute 1: Row for Calories
Minute 2: American Kettlebell Swings (24/16)
Minute 3: Rest

13-24 minutes:
Minute 1: Row for Calories
Minute 2: Max Handstand Push ups
Minute 3: Rest

25-36 minutes:
Minute 1: Row for Calories
Minute 2: Muscle Ups
Minute 3: Rest