Monday 180312 – Competition

Warm up
3 rounds:
10 Squat thoracic extensions
5 -7 Strict Pull ups
6 Single Arm Walking Lunges (Right)
6 Single arm Walking Lunges (Left)

A. 5×3 Back Squat (70-85% of 1RM)

B. Every 90 seconds, for 8 rounds:
7 Thrusters (105/73)
6 Chest to Bar Pull ups
5 Handstand Push ups

C. 4 rounds for quality:
20 GHD Back Extensions
10 Z Presses
8/arm Bent over Rows

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

Warm up
20 second Handstand Hold
10 Push up Shoulder Taps
5 Box Jumps, increasing height each round

A. 10 x 1 Push Press

B. For time:
21 Power Snatches (75/55)
21/15 Assault Bike Calories
15 power Snatches (115/83)
15/10 Assault Bike Calories
9 Power Snatches (135/95)
9/5 Assault Bike Calories

C. 3 sets per arm: 100 ft Single Arm Farmers Carry