COMPETITORS 4.8.16

April 07, 2016

  

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

A. OLY:
Every 2:00
Snatch from Blocks Work to 85% of your 1RM Snatch for a single, then decrease weight for 3×2. Men decrease 30#, Women decrease 20#

B. STRENGTH:
Every 2:00 for 4 sets
2 Front Squat + 1 Split Jerk Work at 80% of your 1RM CJ.

C. Every 2:00
4×5 reps
Deficit Deadlift Work at 60% of 1RM Deadlift. Keep the weight consistent across the work sets. 3-4 inch Deficit (Use Plates if block is unavailable)

D. METCON:
Every 1:00 for 10 minutes
10 Burpees as fast as possible Record your fastest and slowest times

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