March 4, 2019 – Competition

A.
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C.
Two rounds for time of:
40 Wall Ball Shots (30/20 lbs)
30 Bar-Facing Burpees Over the Barbell
20 Overhead Squats (135/95 lbs)
10/7 Bar Muscle-Ups

D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest 30 seconds
Max Rep Strict Supinated-Grip Pull-Ups
Rest 30 seconds
Max Rep Tempo Ring Push-Up @ 3112
Rest 30 seconds
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest 90 seconds