Tuesday 180313 – Competition

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

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

BlackBox Barbell
Row to Hip + Muscle Clean + Squat + Jerk
5x(1+1+1+1)

Clean + Jerk
1×2 60%, 1×2 65% 1×2 70%, 2×2 75%, 2×2 80%, 4x(1+1) 85-90%

Block Clean Pull
2×3 80%, 1×3 90%, 2×3 100%, 1×1 110%, 1×1 115%

Behind Neck Press
5×5 – very light