May 3, 2019 – Competition

A.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 3 reps each leg

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-8 – 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1

Build to today’s 1-RM, strictly following the prescribed tempo.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

D.
Complete rounds of 15, 12 and 9 reps for time of:
Muscle-Up
Power Snatch (135/95 lbs)

E.
Every 5 minutes, for 15 minutes (3 sets):
50-Foot Front-Racked Kettlebell Walk (32/24 kg)
15 Goblet Squats (Heavy)
15 GHD Hip Extensions
15 Kettlebell or Dumbbell Stiff Leg Deadlifts (Heavy)
50-Foot Front-Racked Kettlebell Walk (32/24 kg)