Wednesday, October 7, 2015

Competition
A1) Max Back Squat. Take 20 minutes to find max back squat.

5 min rest.

B1) Amrap unbroken bodyweight back squats @ 00X2.

C1) Muscle Ups.

Max Muscle ups in 1 min

3 min rest.

Repeat.

Skip If you do not have muscle ups.  

D1) 2 sets @ 100% Effort. Go as hard as you can for each minute!  If you sandbag the first round you ruin the test.

1 min amrap Power clean to overhead.  65/95
1 min rest
1 min burpees to 6" hieght
1 min rest
1m Cal row.

5 Min rest.
 
repeat.

Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. Kipping Toes to Bar x15
     OHS x 12 65/95 lbs
     Run 400 meters

The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. 4 sets
     bridge wall walks x 3
     floor work x 6 reps (3/side)