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Competition 03-06-2017

Monday 3/5/2017

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP in 10 minutes
5-10-15-20-25 …
Burpee
10-20-30-40-50 …
Double Under

Skill 

20x60s
[odd]Power Clean + Hang Squat Clean
starting at 60% and working up to a max for the day
[even] Straight Set Strict Deficit HSPU 4.5/3″

Gymnastics

5 Rounds each for time
20 Calorie Row
5 Muscle Ups
90s Rest

Accessory

EMOM for 8 minutes
[odd] GHD Sit-Ups
[even] Rest

Tuesday 3/7/2017

Gymnastics

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Metcon

In front of a clock set for 9 minutes:

1 Minute Power Cleans 155/105lb
2 Minutes Front Squats 155/105lb
3 Minutes Push Jerks 155/105lb
2 Minutes Front Squats 155/105lb
1 Minute Power Cleans 155/105lb

Strength

5 rounds for reps
1 Minute Strict Pull-ups
1 Minute Rest

Skill

For time
30 Squat Snatches 135/95lb

Accessory

for time

30-25-20-15-10-15-20-25-30
Row for Calories
60-50-40-30-20-30-40-50
seconds rest

Wednesday 3/8/2017

Skill

EMOM for 10 Minutes
2 Power Snatch

Metcon

3 rounds for time
400 meter Run
21 Push Ups
21 Kettlebell Swings 32/24kg

Accessory

300-250-200-150-100-150-200-250-300
Meter Row
60-50-40-30-20-30-40-50
seconds rest

Strength&Gymnastics

12x90s
[odd]2 Front Squat starting at 90% overhead squat and increasing
[even] Straight set of kipping muscle ups

Thursday 3/9/2107

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Metcon

5 rounds for time
25 Air Squats
20 See-the-light Sit-Ups
15 Box Jumps 24/20″

OR

If you need a Recovery Day:

Recovery

E10MOM for 30 Minutes
Run 1 Mile

Friday 3/10/2017

REST

Saturday 3/11/2017

17.3!

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