Competition {03/04/15}

AM Session:

A.
20min Airdyne
Aerobic – 65-70% ME

B.
Every 2min for 10min:
5-7 Deficit Parallette HSPU
*6″ deficit. Measure from top of parallette

PM Session:

A.
10min EMOM:
1 Back Squat
*Build into a heavy weight and maintain for all 10 sets

B.
Build into a 15 rep max tap-n-go power snatch

C.
9 Rounds for time of:
7 Thrusters (75, 55)
7 BJOs (24, 20)
7 Burpees

D.
4 Rounds of:
100ft Overhead stability walk
15 Reverse Hypers (mod)
*For overhead stability walk, use a wooden dowel or light barbell and hang light KBs from green bands on each side. Unrack in a back rack position, then press overhead.