Competition Class Tuesday 1/7/14

A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps


B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…
DO NOT PACE YOURSELF…go hard every work period.

D.
For time:
100/70 Push-Ups