COMPETITORS 5.6.16

A. ENDURANCE:
8 Rounds
8 Calorie Row
8 Burpee Rower Hops

B. OLY 1:
1 BTN Jerk + 2 OHS
4 sets of 1
Work at 80% of your 1RM C&J

C. OLY 2:
2 Chinese Snatch Pull + 1 Hang Squat Snatch
5 sets of 1
-Work at 70% of 1RM Snatch
From the Floor to the Knee – 3 sec concentrtic(up) – 1 sec isometric(hold). Perform a Chinese Style High Pull.
Lower the bar from the Power Position back to the knee – with a 5 sec eccentric(down). 1 sec isometric(hold). Perform a Hang Squat Snatch

D. METCON:
“Jumping Randy”
75 Power Snatches (75,55)
–every time you drop the bar you must complete 75 Double Unders–

E. ACCESSORY:
4 Rounds
8 KB or DB Single Leg RDL – each leg
10 Cal Strength Back Extension – add weight if possible

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