Competition Class Tuesday 1/14/14

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds




B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

C.
Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds

Note times for each set individually.
If weather doesn’t permit you to run outside, perform a 40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.

D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds