November 9, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Every 3 minutes, for 18 minutes (6 sets) of:
2-Position Snatch
(mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

C.
Every minute, on the minute, for 15 minutes:
Minute 1 – 2-6 Unbroken Muscle-Ups
Minute 2 – 15-20 Meter Handstand Walk
Minute 3 – 45 second Bamboo Overhead Stability Hold

D.
Ten sets for max calories of:
30 seconds of Assault Bike
Rest 90 seconds

Please note calories achieved for each of the 10 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate. If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.