COMPETITORS 6.20.16

WARM UP:
3 Rounds
20 Med ball Situps
20 Med ball Leg Raises
20 Med Ball Twists

A. OLY:
Every :90
Clean from the Blocks
5×2 Work at 77.5% of 1RM C&J
–Blocks should be set at or just above knees–

B. STRENGTH:
Front Squat
Work to 80% for 1×5
-Then decrease 20-30# for 3×5

C. METCON:
Granite Games Qualifier 16.2.
AMRAP 17 minutes:
50 calorie row
50 wall ball shots
50 shoulder to overhead
50 box jumps(step ups are allowed)

Men:
20lb ball – 10ft target
115lb Shoulder to Overhead
24” Box

Women:
14lb ball – 9ft target
85lb Shoulder to Overhead
20” Box

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