COMPETITORS 5.7.16

WARM-UP/ENDURANCE:
5 Rounds
200m Run with sand bag + 400m Run with no bag
rest 3:00

A. OLY:
Squat Clean
3×3 @80% 1RM

B. STRENGTH
Touch n Go Box Squat at parallel
4×3 @80% 1rm back squat
*Sit way back at touch of the box but do not rest, explode up

C. METCON
Teams of 2
32 Squat Clean Thrusters (95,65)
32 Chest 2 Bar Pull-ups
16 Squat Clean Thrusters
16 Muscle Ups
8 Squat Clean Thrusters
8 Rope climbs

D. ACCESSORY:
Superset

4×10 Neutral grip seated dumbbell overhead press
4×10 DB kneeling rows

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