COMPETITORS 4.25.16

April 24, 2016

WARM UP:
3 rounds Plate Loaded:
20 Crunches
20 each side Russian Twist
20 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 75% of your 1RM Snatch for 6 sets

B. STRENGTH 1:
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. METCON:
55 Burpees over bar
34 OHS (95,65)
21 Muscle Ups

D. STRENGTH 2:
Stiff Leg Deadlift Work at 70% of 1RM Deadlift. Keep the weight consistent across the work sets. 4×8 reps

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