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
