COMPETITORS 4.6.16

April 05, 2016

A. 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 75% of your 1RM Clean & Jerk.

B. Every 2:00
4×8 reps across
Back Squat Work at 70% of 1RM Back Squat.

C. Every 2:00
5×2 reps across
Pausing Push Jerk(pause 3 seconds in bottom of the dip). work at 65% of 1RM CJ.

D. 5 Rounds
20 KB Swings (70,53)
50 Double Unders

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

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