Wednesday 5/3/14 – Competition

Workout of the Day
A.
Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Every minute, on the minute, for 6 minutes:
5 Squat Cleans (70-85/47.5-62 kg )

Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.

C.
Three sets for max reps of:
60 seconds of Shoulder to Overhead  (70-85/47.5-62 kg )
Rest 2 minutes

Work efficiently with the goal of keeping your reps consistent on all three sets. Be sure to hit competition standards – stand the weight up so that you achieve full knee, hip and elbow extension with the barbell directly over the heels.

D.
Two sets for times of:
Row 500 Meters
62/42.5 kg Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes

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