Tuesday 13.11.2018

Fitness:

"Rush Hour"

5 Rounds on the 4:00

12/9 Calorie Row

9 Barbell Burpees

6 Power Snatches 95/65

Score is slowest round

Performance:

"Rush Hour"

5 Rounds on the 4:00

12/9 Calorie Row

9 Barbell Burpees

6 Power Snatches 115/80

Score is slowest round

Competition:

1) Strict Gymnastics:

4 Sets (not for time)

40% of Max Strict HSPU

6 Tempo Ring Rows (1/1/1/1)

rest as needed between

2) Snatch Complex, 5 sets

build to a moderate

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Santch

3) "Rush Hour"

5 Rounds on the 4:00

12/9 Calorie Assault Bike

9 Barbell Facing Burpees

6 Power Snatches 135/95