Friday/Saturday 180413-14 – Competition

Friday 4/13
A. Deadlift
70% x 3
80% x 3
90% x 3+

B. Max effort Muscle ups in 4 minutes.

C. Conditioning
“Team Bell Hop”
Max reps for 4 rounds (each team member will do the AMRAP and Row 4 times)
Partner 1 – 2:30 minute AMRAP:
12 Kettlebell Sumo Deadlift High Pulls (24/16)
24 American Kettlebell Swings (24/16)
48 Double Unders

Partner 2 – Row for Calories

Partner 3 – Rest

Saturday 4/14
A. Single Arm Overhead Carry
Find max weight per arm for 100 m in 3 sets or less.

B. For time:
4 Toes to Bar
10 Squat Cleans (135/93)
4 HSPU

6 Toes to Bar
8 Squat Cleans (185/123)
6 HSPU

8 Toes to Bar
6 Squat Cleans (225/153)
8 HSPU

10 Toes to Bar
4 Squat Cleans (255/173)
10 HSPU

12 Toes to Bar
2 Squat Cleans (275/183)
12 HSPU

C. 15 minutes for quality of:
15/arm Russian Kettelbell Swings
10 Sumo Inchworms
10/arm Waiter’s Squat
10/leg Lateral Leg Swings

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

Rest Day