March 18, 2019 – Competition

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

B.
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

C.
Eight sets of:
Bench Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds

Then . . .

One set of:
Bench Press x 10 reps @ 65-70% of 1-RM

D.
For time:
60/40 Calories of Rowing
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
20 Strict Handstand Push-Ups to 4″/2″ Deficit

E.
Three sets of;
Single-Arm Dumbbell Row x 8 reps each arm @2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed