COMPETITORS 4.18.16

April 17, 2016

WARM UP:
3 rounds
Plate Loaded:
15 Crunches
15 each side Russian Twist
15 V-Up
1 minute Plank
rest 1:00

A. OLY:
2 Snatch Grip Deadlift to the Power Position + 1 Hang Snatch(below knee) Work at 72.5% of your 1RM Snatch for 6 sets

B. STRENGTH 1:
Every 2:00 5×2 reps across Pausing Push Jerk(pause 3 seconds in bottom of the dip). work at 70-72.5% of 1RM CJ

C. METCON:
4 Rounds
4 UB Power Snatch (135-155,95-115)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps over bar
Rest :90 seconds”

D. STRENGTH 2:
Stiff Leg Deadlift Work at 67.5% of 1RM Deadlift. Keep the weight consistent across the work sets. 4×8 reps

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