COMPETITORS 6.17.16

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

A. OLY:
Every 3:00
Clean & Jerk
5×1 Work at 95% of your 1RM

B. METCON:
15-12-9-6-3
Power clean (155,(115),105)
Thruster (155,(115),105)

C. STRENGTH:
Back Squat
Work up to 95% of your 1RM for a single then decrease weight by 20-30# for 2×3

D. OLY/STRENGTH:
Every :90sec
3-4 Sets
1 Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pull Work at 92.5% of your 1RM Snatch. Keep tension on the bar through each set

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