Tuesday 180213 – Competition

Warm up
3 rounds of:
10 PVC Pass Throughs
10 Squats with Press out
5/arm Single Arm Kettlebell Strict Press

A. Snatch Pulls 5×3 (90% of 1 RM)

B. Front Squats 3×8 (65-75%)

C. 3-6-9-12-9-6-3 reps for time of:
Overhead Squats (115/83)
HSPU

D. 3 rounds not for time of:
25 GHD Sit ups
8/side Turkish Sit ups
12 Barbell Good Mornings

February 14th Wednesday
Warm up
3 rounds of:
10 PVC Pass Throughs
10 Squats with Press out
5/arm Single Arm Kettlebell Strict Press

A. Snatch Pulls 5×3 (90% of 1 RM)

B. Front Squats 3×8 (65-75%)

C. 3-6-9-12-9-6-3 reps for time of:
Overhead Squats (115/83)
HSPU

D. 3 rounds not for time of:
25 GHD Sit ups
8/side Turkish Sit ups
12 Barbell Good Mornings

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

CFE
30 minute, in teams of 3:
Max Calorie Row and AMRAP of:
20 Alternating Dumbbell Snatches (50/35)
10/arm Single Arm Dumbbell Thrusters
20 Toes to Bar