COMPETITORS 5.4.16

A. METCON
3 Rounds
400m Run
25 Box Jump Overs
25 Plate V-ups (25#)

B. OLY:
“Cow Complex”
Every 2:30 minutes for 15 minutes – 6 sets.
4 Deadlifts
3 Hang Cleans
2 Front Squats
1 Jerk or Press
*this complex is to be done unbroken
-add weight each set up to a max-

C. STRENGTH 1:
Back Squat
Work to 75% of your 1RM for 1x5reps
then decrease weight by 20-30# for 1xAMRAP
-decrease weight by 30# down if heavy 1×5 is ABOVE 396#
-decrease weight by 20# down if heavy 1×5 is BELOW 396#

D. STRENGTH 2:
Sumo Deadlifts
Work to a 3RM
then decrease weight by 30-40# for 2×5 reps
-decrease weight by 40kg down if 3RM is ABOVE 440#
-decrease weight by 30kg down if 3RM is BELOW 440#

E. ACCESSORY:
1. 4×15
Reverse Hypers
or
Glute Ham Raises
2. Plank Superman Holds :30 Each Side

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