COMPETITORS 4.20.16

April 19, 2016

A. OLY:
Every 2:00 for 5 sets
1 Clean Grip Isometric Start(3 sec hold 2inches off ground) + 1 Low Hang Clean (1 sec hold 2 inches off ground)
Work at 80% of your 1RM Clean & Jerk

B. STRENGTH:
Front Squat
Work to 82.5% of 1RM Front Squat for 1 set of 3. Then Decrease for 3×3. Men decrease 30# Women decrease 20#

C. GYMNASTICS:
EMOM
Death by Muscle Ups

D. METCON:
3 Rounds
50 Air Squats
25 Toes 2 Bar

E. ACCESSORY
3 rounds-Superset
1. 10 Wide Grip Pull Ups
2. 10 Band Pull Aparts
3. Isometric Back Extensions 30 seconds holds (plate loaded)
rest :90

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