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Competitive Fitness 10.31.14

30
Oct

Competitive Fitness 10.31.14

****Reminder**** This Saturday at 8am we will be having our mobility class. Please RSVP and don’t miss out.

Prep Work

2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the six sets. Try to exceed last week’s loads.

B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Strict Handstand Push-Ups
15 Ring Dips
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

Cool Down
Mobility
Post results

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