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Competition 04-03-2017

Monday 4/3/2017

Strength

Deadlift
3-3-3-3-3

Metcon

AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set

Gymnastics

AMRAP in 20 Minutes
7 Strict Muscle ups
400M Run

[Strict MU can be scaled to 12 Strict Pull-Up and 12 Strict Dip each round]

Skill

7x90s
Squat Clean & Jerk
Warm up then 7 reps at 90%

Accessory

8x60s
[odd] GHD Sit-Ups
[even] Alternating Pistols

Tuesday 4/4/2017

Skill

EMOM for 10 minutes
1 Power Clean + 3 Front Squats

Metcon

150 Double Unders
50 Kettlebell Snatches 28/20kg
1,000m Run

Gymnastics

For time
50 Strict Deficit HSPU 4.5/3″
[Scale the deficit if needed]

Strength 

EMOM for as long as possible. Slow pull Squat Snatch. Start at 60% and increase if no misses.
Complete at least 3 reps at 90%

Accessory

Row 2k

Wednesday 4/5/2017

Accessory

3 Rounds of

30 Second L-Hang
1 Minute Arch Hold
2 Minute Plank Hold

Metcon

For time
50 medicine-ball cleans 20/14lb
25 push jerks 155/105lb
50 medicine-ball cleans 20/14lb

Gymnastics 

5 rounds for time
12 Toes to Bar
6 Bar Muscle Ups

Strength

EMOM for 10 Minutes 3 Push press building to a max for the day

Skill 

Run 1 Mile

Thursday 4/6/2017

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Metcon

AMRAP in 8 Minutes
10 Lunges
10 Hang Power Clean 135/95 lb
10 Lateral Bar Hop

OR
If you need a recovery day:

Recovery

4×10 Minutes
Run 1 Mile

Friday 4/7/2017

Strength

1 RM Snatch

Metcon

21-15-9
Kettlebell Swing 32/24kg
Toes-to-bar

Skill
15-12-9
Power Clean 165/115lb
Push Jerk 165/115lb

Gymnastics 

for time 1000M Row
20 Muscle ups
*Scale to 30 C2B Pull-ups if needed

Accessory

8x60s
[odd] kipping HSPU
[even] rest

Saturday 4/8/2017

Metcon

Max rounds in 3 minutes of:

3 Deadlifts 225/155 lb
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Strength

5RM Front Squat

Skill

For time
12-9-6
Thruster 135/95lb
3-2-1
Rope Climb

Gymnastics 

AMRAP in 8 Minutes
Bar Muscle Ups*
*5 Burpees EMOM

Accessory 

EMOM for 10 Minutes
[odd] 30s kipping ring dips
[even] 30s box jumps 30/24″

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