COMPETITORS 6.3.16

WARM UP:
4-5 Rounds
5 Standing Box Jump (as high as possible)
8 Underhand Vertical MB/SB Throw
10-12 each side Lateral Monster Walks

A. OLY 1:
Every 2:00
Clean & Jerk
3×3 Work at 85% 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 90% of your 1RM for a single then decrease weight by 20-30# for 2×3

D. ENDURANCE METCON:
8 Minute Amrap
8 Cals Rower
8 Burpee Over Rower

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text