COMPETITORS 4.22.16

April 21, 2016

WARM UP:
3 Rounds
12 each Alternate Leg V-Up 
20 Reverse Crunch 
12 each Side Plank Wind Mill
rest :90

A. OLY:
Every 2:00
Snatch from Blocks Work to 90% of your 1RM Snatch for a single, then decrease weight for 3×2. Men decrease 30#, Women decrease 20#

B. OLY 2:
Every 2:00 for 4 sets
2 Front Squat + 1 Split Jerk
Work at 85% of your 1RM CJ.

C. STRENGTH:
Every 2:00 4×5 reps
Deficit Deadlift Work at 67.5% of 1RM Deadlift.
Keep the weight consistent across the work sets. 3-4 inch Deficit (Use Plates if block is unavailable)

D. METCON:
Row 50 Cals
25 Burpees
Row 40 Cals
20 Burpees
Row 30 Cals
15 Burpees
Row 20 Cals
10 Burpees

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