COMPETITORS 6.10.16

WARM UP:
4-5 Rounds
5 Standing Box Jump (as high as possible)
8 Underhand Vertical MB/SB Throw
30 feet Banded monster walks

A. OLY:
Every 3:00
Clean & Jerk 4×2
Work at 90% of your 1RM

B. OLY 2:
Every :90sec
1 Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pull Work at 90% of your 1RM Snatch
-Keep tension on the bar through each set

C.STRENGTH:
Back Squat
Work up to 92.5% of your 1RM for a single
then decrease weight by 20-30# for 2×3

D. METCON:
FRAN
21-15-9
Thruster (95,65)
Pullups

or

NEFI
THRUSTER/C2B WOD

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