Competition

Workout of the Day A. Split Jerk Take 6-8 attempts to build to a heavy single. B. Complete as many rounds and reps as possible in 5 minutes of: 135/95 lb. Power Clean x 5 reps Hand-Release Push-Ups x 10 reps Double-Unders x 20 reps (Practice your transitions – how will you lay out the rope, where will you perform your push-ups, etc…. This is light and fast, and success will be determined in part based on how quickly you can keep yourself moving in transition.) Rest exactly 3 minutes, and then . . . C. For Max Reps: 2

Workout of the Day A. In five sets, build to 85% of your 3-RM Deadlift and perform a triple. B. Three sets for times of: Pistols x 5 reps each leg Burpees x 10 reps Bounding Box Jumps x 15 reps Rest 2-3 minutes C. Three sets for times of: 500 Meter Row 20 Unbroken Thrusters (20/15 kg) 20 Pull-Ups Rest 4 minutes

Workout of the Day A. Snatch Build to 85-90% of your 1-RM Snatch B. Every minute, on the minute, for 10 minutes, complete the following: Snatch x 1 rep with 85-90% of your 1-RM Snatch C. Three sets of: Snatch Balance + 3 Overhead Squats Rest as needed. D. Three sets of: Snatch Pulls x 1.1 (rest 10 seconds between singles) Rest as needed.

Workout of the Day A. Every minute, on the minute, for 6 minutes, complete the following: 165/110 lb. Touch-n-Go Power Cleans x 5 reps Pull-Ups x 3 reps (Treat this as skill work – how quickly can you complete the Power Cleans, transition to the pull-up bar and establish a good rhythm?) B. Three rounds for time of: 10 Muscle-ups (6 for ladies) 20 Handstand Push-Ups (12 for ladies) 30 Kettlebell Swings (32/24 kg) C. Three sets of: 15 GHD Sit-Ups Rest as needed

Workout of the Day A. Three sets for times of: Chest-to-Bar Pull-Ups x 15 reps Burpees x 15 reps 95/65 lb. Overhead Squat x 15 reps Rest 3 minutes B. On the minute, every minute, for 15 minutes, complete: 95/65 lb. Thruster x 10 reps Double-Unders x 20 reps Lots of volume here, but a good lesson in pacing and FEELING what your body needs in terms of rhythm, breathing pattern, timing, focus, etc…. Establish your rhythm and keep with your pace with a sense of calm and confidence. Panic will only trip you up. If you happen to run

Rest Day Relax and take care of your body. Be ready to go for the rest of the week.

Workout of Day A. Three sets, not for time, of: Handstand Walk x 10-15 meters Pistols x 4-6 reps each leg Skin the Cats x 4-6 reps B. Build to a heavy, but not 3-RM, Deadlift x 3 reps C. Rounds of 9, 7 and 5 reps for time of: 315/225 lb Deadlift Burpees (This is going to be a burner, but I want you to be safe and emphasize PERFECT mechanics throughout your deadlifts. This is not the time to prioritize intensity “at all costs.”) D. Eight sets for max meters: 30 seconds of Rowing (for max meters) 90

Workout of the Day A. Three sets of: L-Sit x Max Hold Rest 60 seconds Unbroken Double-Unders x Max Seconds (start the clock and keep the rope spinning for as long as possible – note time when you trip it) Rest 2-3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings (24/16 kg) 10 Toes to Bar 1 Muscle-Up + 5 Ring Dips (Ladies – just 5 ring dips, no muscle-up) Short day today . . . but based on some of the notes and scores, I think we’ll get some benefit

Workout of the Day A. Three sets for speed and efficiency, rest as needed between movements: Butterfly Chest-to-Bar Pull-Ups x 6-8 reps Burpees x 6-8 reps Handstand Push-Ups x 6-12 reps B. Five sets for times of: 155 lb. Power Clean x 10 reps 155 lb. Thruster x 10 reps Chest-to-Bar Pull-Ups x 10 reps Rest exactly 3 minutes C. On the minute, every minute, for 6 minutes: 10 GHD Sit-Ups