July 20, 2018 – Competition

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat)

Build over the course of the three sets.

Followed by…

Every 3 minutes, for 15 minutes (5 sets) of:
3-Position Snatch
(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

B.
Five sets of:
Tempo Bench Press x 2 reps @ 21X1
(your goal this week is to establish a 3-RM: slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Dumbbell or Kettlebell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
(hold by your sides the heaviest dumbbells or kettlebells you can handle; stick to the tempo!)
Rest 90 seconds after each leg

C.
For time:
30 Burpee Muscle-Ups

Time Cap: 6 Minutes

D.
Three sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2 minutes