Competitors, Week of 4/20/2015

If you don’t have strict pull-ups, continue the work from last week: http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up

For the other work, have fun: https://www.npgl.com/grid_ready/athletes/new

Monday:
As many muscle-ups as possible in 80 seconds

3 Position Snatch: 5×2

Tuesday:
20 Thrusters (135#/95#) for time

5×3 Push Press (75% of 1RM)

Wednesday:
2 Clean & Jerks at max weight (20 second time cap for the 2 reps) – warm up and find a weight that sucks for 2 reps, but that you can do in the 20 second time cap

15 minutes of free standing handstand practice (or 15 minutes of wall walks if you’re not efficient at handstand holds against the wall)

Friday:
4 Rope climbs for time

7×2 Box Squat w/ safety squat bar @ 60% of 1RM + red bands

Saturday:
15 Ground-to-OH (135#/95#)
10 Over the bar burpees
15 GTO
For time

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