COMPETITORS 4.29.16

April 28, 2016

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

A. OLY 1:
Every 2:00
Snatch from Blocks
–Work to 92.5% 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 87.5-90% of your 1RM CJ.

C. STRENGTH:
Every 2:00 4×5 reps
Deficit Deadlift Work at 70% of 1RM Deadlift. Keep the weight consistent across the work sets. 3-4 inch Deficit (Use Plates if block is unavailable)

D. METCON:
Teams of 2
AMRAP 10 Minutes:
10-20-30-40… Double Unders
5-10-15-20… Wall Balls #20/14

For this workout, one partner must finish 10 and 5, then the next partner must finish 10 and 5, then the first partner will complete 20 and 10, then their partner will complete 20 and 10, so on and so forth.

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