Wednesday/Thursday 181205-06 – Competition

Wednesday 12/5
Warm up
5 minutes Row or Assault Bike (easy pace)
Then 10 Minutes for Quality:
10 Supinated Grip Shoulder Press (empty barbell)
10 Ring Rows (4 second negative)
5 Inchworms
A. Back Squat 2×12

B. In 25 minutes, work up to a heavy Segmented Snatch Complex of:
1 second pause 1 inch off the floor +
1 second pause below the knee +
1 second pause above the knee +
1 Power Snatch +
1 Hang Squat Snatch

C. Clean Pulls 3×3 (90% of 1 RM Clean)

Thursday 12/6
All Levels
Strength
4 sets of Kettlebell Complex 1.0, increasing:
20 seconds Goblet Balance, Right Leg
5 Goblet Reverse Lunges, Right Leg
5 Single Arm Front Rack Reverse Lunges, Right Leg
Repeat complex on Left Leg

Conditioning
4 rounds for time:
5 Hang Power Cleans (115/75)
10 Front Rack Reverse Lunges
30 Double Unders

Time Cap: 8 minutes

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

Hoboken Winter Challenge – Rest Day OR All Levels WOD