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Competition 03-13-2017

Monday 3/13/2017

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

6 rounds for time
12 Alternating Dumbbell Snatches 50/35lb
24 Sit-Ups

Strength

 2RM Deadlift
then
Deadlift
5×4 80% of 2RM

Gymnastics

24x60s
[1’s] 200M Run
[2’s] Straight set kipping muscle ups
[3’s] 12/10 Calorie Row 

Accessory

EMOM for 10 Minutes
Straight set of Strict Deficit HSPU 4.5/3″

Tuesday 3/14/2017

Strength

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean + 1 Front Squat

Metcon

Tabata Wall Ball Shots 20/14lb to 10/9′
Rest 1 Minute
Tabata Pull-Ups
Rest 1 Minute
Tabata Wall Ball Shots 20/14 to 10/9′

Skill

AMRAP in 7 Minutes
Air assault for calories*
*40 Double unders EMOM
[If done during a class make sure it is not when a coach is giving instruction]

Accessory 

not for time
6 pegboard ascents
[if you can’t safely climb the pegboard complete 40 strict neutral grip pull-ups]

Gymnastics

Tabata Kipping HSPU
1 Minute Rest
Tabata Strict HSPU
1 Minute Rest
Tabata Kipping HSPU

Wednesday 3/15/2107

Accessory

EMOM for 8 Minutes
:40 seconds Plank Hold
:20 seconds Rest

Metcon

AMRAP in 20 Minutes
200m Plate Carry 45/25lb
20 Push-Ups with feet on plate 45/25lb
20 Box Jump Overs 24/20″

Strength

Back Squat ~
5×4
60,65,70,75,80%

Gymnastics

20x60s
[odd] Straight set of T2B
[even] Straight set of Ring Dips

Skill

EMOM for 10 Minutes
30s Handstand Walk for distance
30s Rest
*If you can’t HS Walk yet use this as skill work or do 30s of a Handstand Hold against the wall every round if you’re not ready to try walking.

Thursday 3/16/2017

Skill

Deadlift
4-4-4-4-4

Metcon

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
20 Air Squats

OR

If you need a Recovery Day

Recovery

On the Ski Erg
E4MOM for 20 Minutes
30 Calories

Friday

REST

Saturday

17.4!

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