May 6, 2019 – Competition

A.
Four sets of:
Single Arm Kettlebell Overhead Squats x 3 reps @ 4311 each arm
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Build to the heaviest set you can safely support with good mechanics.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″” Below the Knee @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

Goal is to build from last weeks loads.

C.
Back Squat
*Set 1 – 5 reps @ 75-77%
*Set 2 – 3 reps @ 80-83%
*Set 3 – 1 rep @ 85-87%
*Set 4 – 5 reps @ 80-83%
*Set 5 – 3 reps @ 85-87%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 5 reps @ 85-87%
*Set 8 – 3 reps @ 90-92%
*Set 9 – 1 rep @ 95+%
Rest as needed between sets.

D.
Complete as many rounds and reps as possible in 7 minutes of:
21 Thrusters (95/65 lbs)
21 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters
9 Pull-Ups

E.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes