Wednesday-Friday 180214-16 – Competition

Wednesday 2/14
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

Thursday 2/15
Rest Day

Friday 2/16
All Levels
Partner Conditioning
10 rounds for time:
8 Squat Cleans (165/113)
8 Shoulder to Overhead (165/113)
8 Burpees
8 Chest to Bar Pull ups
1 minute Rest

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

Warm up
3 rounds of:
5/side Thoracic Extensions
5 Yoga Push ups
10/side Single Arm Kettlebell Swings

A. 10 minute EMOM:
2 Clusters, increasing weight each minute

B. 3 rounds of:
In 60 seconds complete 15 thrusters (95/63)
In remaining time: Max effort Muscle ups
Rest 2 minutes

C. For time:
10-1 reps American Kettlebell Swings (32/24)
1-10 reps Box Jumps (30/24)