Competition {1/21/15}

 In Competition

AM Session

6 Rounds of:
2 min Row for Calories
2 min Airdyne
1 min DUs
*Aerobic work. 60-65% effort. You should be able to breathe easily and keep a conversation at this pace/effort

10min EMOM:
Odd: 30-40ft HS Walk
Even: 2-3 Strict Ring MUs
*Sub False Grip Ring Pull-ups + Strict Ring Dips if not able to complete strict MUs

PM Session

10min to build into a heavy:
Power Clean + Push Jerk
8min EMOM:
3 Tap-n-Go Power Clean + Push Jerk
*Build into a heavy triple then mainain for all 8 sets

Every 2min for 12min:
3 Pause Front Squats
*2 second pause in the bottom. Once you’ve achieved bottom position, give a “one, one thousand, two, one thousand” count before exploding¬†to the top. Focus on vertical torso, high elbows, and a comfortable bottom position. Build into 90% of max effort and maintain for all 6 sets.

15min AMRAP of:
40 Cal Row
30 Wall Balls (20, 14)
10 OHS (135, 95)

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