Competition Programming 17.11.18

3 sets:
15 chest-to-bar pull-ups
10 box jump overs (24″) – no rebound
15 kipping handstand push-ups
10 box jump overs (24″) – no rebound
-Rest 2 min
*Increasing pace per round. Start moderate and build from there.
+
(Rest 5-10 min)
+
20 min @ high effort:
30s DB snatches, alternating (70)
-Rest 30s
30s DB snatches, alternating (50) – mid-air switch
-Rest 30s
30s Russian KB swings (53)
-Rest 30s
30s bird dogs (controlled)
-Rest 30s
30s assault bike @ 75%
-Rest 30s
+
(Rest 5-10 min)
+
20 min @ high effort:
30s burpees, 6″ target
-Rest 30s
30s burpees
-Rest 30s
30s burpees, no push-up
-Rest 30s
30s air squats – moderate pace
-Rest 30s
30s rowing @ 75%
-Rest 30s