Competitors 5.20.16

May 19, 2016

A. STRENGTH
1 BTN Jerk + 2 OHS
4 sets
Work at 85% of your 1RM C&J. 

B. OLY
5×3 Chinese Snatch Pulls(no pause)
Work at 80% of 1RM Snatch

C. METCON
“Summer Blast”
Each Round will have a 4 minute cap If you Complete the round within the 4 minutes then you make it to the next round. You must change the weights yourself and you can use the remainder of the four minutes to make the changes.

Round 1 (0:00-4:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (155,105)
Round 2 (4:00-8:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (185,125)
Round 3 (8:00-12:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (205,145)
Round 4 (12:00-16:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
AMRAP Clean n Jerks (225,155)
–in this final round the Clean and Jerks are AMRAP till the 4 Minute cap 

D. ACCESSORY
4 Rounds
8 KB or DB Single Leg RDL – each leg
10 Cal Strength Back Extension – –add weight from last week

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