Posts By: Avery Wittkamp

Tuesday 170228 – Competition

Warm up Your choice. (Or complete Wednesday’s skill work/warm up today if you know you won’t complete it tomorrow.) Strength Snatch 60%/2 65%/2 70%/2 75%/2 Snatch High Pulls, from the hang 3×3 Conditioning 2 rounds of 3 minute AMRAP: 5… Read more »

Monday 170227 – Competition

Warm up 5 rounds of: 20/15 Assault Bike Calories 15 Squats 10 Push ups 5 Chest to Bar Pull ups Strength A. Power Clean and Split Jerk (1+2) 60%/2 65%/2 70%/2 75%/2 B. Rear Foot Elevated Split Squats w/Dumbbells, 4×6-8/leg… Read more »

Wednesday 170222 – Competition

Gymnastics (if possible, before class) 4 rounds: 30 seconds ME UB Muscle ups 30 seconds Rest Barbell Class Tall Snatch 3×3 20-40kg Above Knee Hang Snatch 3×3 60% Snatch 1×3 65%, 1×3 70%, 3×3 75%, 1×2 80%, 1×1 85% Snatch… Read more »