Sunday Competition Class 10.4.2015

A.  Snatch Ladder (on the minute)

  • 60lbs under pr x 2
  • 50 under pr x 2
  • 60 under pr x 2
  • 50 under pr x 2
  • 40 under pr x 2
  • 50 under pr
  • 40 under pr
  • 30 under pr
  • 40 under pr
  • 30 under pr

B.  3 Sets of Pull-up or Muscle Up Work, rest 90 seconds to 2 minutes between sets

Notes: Shoot for roughly 10 reps per set if working on pull-up strength (i.e. weighted pull-ups, negatives, chest to bar, kipping, etc.).  Shoot for roughly 5 reps per set if working on muscle ups (strict or kipping)

C. AMRAP 4:

  • Shoulder to Overhead (155/105) x 9
  • Russian KBS (70/53) x 9
  • Goblet Squat (70/53) x 9

Rest 3 Minutes

D. AMRAP 3

  • Clean and Jerk (135/95) x 6
  • American KBS (70/53) x 6
  • Goblet Squat (70/53) x 6

Rest 3 Minutes

E. AMRAP 2

  • Row for Max Calories

Rest 3 Minutes

F. AMRAP 1

  • Burpees to 6″ Target for Max Reps

 

One Comment on “Sunday Competition Class 10.4.2015

  1. Snatch ladder– started with 85 max, moved up to 95 for second half.
    3 sets of 3-4 negative pull-ups
    C: 2+3 (@85)
    D: 2 (@85)
    E: 32 clas
    F: 15 burpees

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