Friday, 01.17.20

Performance: <90 min

A. Power Clean + Hang SqT Clean + Push Jerk x 2 reps.; every 2 min; ascending x 6 working sets.

B. Back SqT : 5RM w/ 4 second pause each rep

C. AFAP

3 rds

5 squat snatch 155/108

10 pullups

15 burpees over bar

Into 2 rds

5 squat snatch 185/113

10 C2b pullups

15 burpees over bar

Into 1 rd

5 squat snatch 205/133

10 bar muscle ups

15 burpees over bar

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Competition: ( 2 sessions)

Weightlifting:

A. Power Clean + Hang SqT Clean + Push Jerk x 2 reps.; every 2 min; ascending x 8 working sets.

B1. Back SqT : 5RM w/ 4 second pause each rep

B2. TnG power clean at 50-55% x 3 reps; superset following each working set of back squats

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Gymnastics:

A. EMOM x 10

Strict muscle up, ring dip, strict muscle up ring dip

B. 4 x 10 Archer Pullups on Bar

C. 7 X :15 ring support holds ; rest accordingly

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Conditioning:

A. AFAP

3 rds

5 squat snatch 155/108

10 pullups

15 burpees over bar

Into 2 rds

5 squat snatch 185/113

10 C2b pullups

15 burpees over bar

Into 1 rd

5 squat snatch 205/133

10 bar muscle ups

15 burpees over bar

B. Row

30 / 24 calorie row ever 3 min x 5

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