COMPETITORS 4.11.16

April 10, 2016

A. OLY:
2 Snatch Grip Deadlift to the Power Position + 1 Hang Snatch(below knee) Work at 67.5% of your 1RM Snatch for 6 sets

B. STRENGTH:
Front Squat Work to 77.5% of 1RM Front Squat for 1 set of 3. Then Decrease for 3×3. Men decrease 30# Women decrease 20#

C. Stiff Leg Deadlift Work at 62.5% of 1RM Deadlift. Keep the weight consistent across the work sets. 4×8 reps

D. METCON:
21-15-9
Ring Dips
Box Jumps (24,20)
OH Reverse Lunges (75,55)

E. ACCESSORY:
3 rounds
Plate Loaded:
12 Crunches
12 each side Russian Twist
12 V-Up
1 minute Plank
rest 1:00

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