Monday 10.12.2018

Fitness:

1) Back Squat, 3x5

2) "Freddy Krueger"

21-15-9

Kettlebell Swings 53/35

*Burpees

*If you did burpees on the weekend, complete calorie row today

Performance:

1) Back Squat, 3x5

2) "Freddy Krueger"

21-15-9

Kettlebell Swings 70/53

*Burpees

*If you did burpees on the weekend, complete calorie row today

Competition:

1) Squat Snatch:

0-5min, Heavy Double OHS

5-10min, Heavy Double Snatch Balance

10-15min, Moderate 1 Pausing Snatch Pull + 2 High Hang Squat Snatch

15-20min, Moderate Squat Snatch (stay below 85%)

2) Handstand Pushup/Conditioning

5 Rounds

In a 1:30 Window:

20/14 Calorie Row

Max Handstand Pushups

:30 Rest

Rounds 1-3 = Strict

Rounds 4-5 = Kipping

3) "Dumbbell Freddy Krueger"

21-15-9

Dumbbell Snatch 70/50

Burpees

*If you did burpees on the weekend, complete calorie bike today