COMPETITORS 5.9.16

A. OLY 1:
Halting Squat Snatch
Work up to 87.5% 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:
800m Run
then
21-15-9
KB Swings (70,53)
Push Jerk (155-135,115-95)
then
400m Run

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

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