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
