COMPETITORS 5.16.16

A. OLY 1:
Halting Squat Snatch
Work up to 90% for a single in Halt Snatch
-Pause for a 3 second Isometric at the knee,Then Squat Snatch

B. OLY 2:
Power Snatch Cycling
Set 1 – decrease weight of Halt Snatch to 65% and perform 5 Power snatches
Sets 2 and 3 – decrease by 10 more pounds and perform max reps in :30 seconds
rest 1:00 between sets

C. STRENGTH:
Sumo Deadlifts
Work to a 3RM
then decrease weight by 30# for 2×5 reps
–Goal is 10-20 lbs increase from last week–

D. METCON:
For Time:
1000 Row
then 30-20-10
KB 1-Arm Snatch from floor (70,53) Alternating
Burpees
then 500m Row

E. ACCESSORY:
1. 4×15 Reverse Hypers
or
Glute Ham Raises
2. 4x 15 GHDSU

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