01.08.2018

The OVT is nearly here! This Tuesday’s comp class will be aimed to prepare you for the comp itself, so if you are competing this weekend you should definitely come out, and sharpen your skills!

Warm up:

Row 500m then 3 rounds:

1o Yoga push ups
10 Cossack squats
20 kip swings

Mobility:

(10:00)

1. Lat smash 2:00/
2. Kbell windmill 3x 6 (L + R)

Strength:

Front squat; build, then 4x 4 (across @ 85% 1RM)

Conditioning:

AMRAP 9:00 :

3 Squat clean (135/95)
3 Toes to bar
6 Squat clean (135/95)
6 Toes to bar
9 Squat clean (135/95)
9 Toes to bar
12 Squat clean (135/95)
12 Toes to bar
…

Rx +

AMRAP 9:00 :

3 Squat clean (165/115)
3 GHD sit up
6 Squat clean (165/115)
6 GHD sit up
9 Squat clean (165/115)
9 GHD sit up
12 Squat clean (165/115)
12 GHD sit up
…

Recovery:

1. couch stretch 2:00/