December 4, 2018 – Competition

A.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Snatch Balance @ 55-60%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65%

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Overhead Squat @ 65-75%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

C.
Four sets for max reps of:
30 seconds of Rowing (for Meters)
Rest 15 seconds
30 seconds of Ground to Overhead (115/75 lbs)
Rest 15 seconds
30 seconds of Double-Unders
Rest 90 seconds

Compare results to October 23, 2018.

D.
Three sets of:
Stiff Leg Deadlift x 8 reps
Rest 90 seconds
Supine Ring Row x 8 reps @ 2111
(feet as horizontal as possible)
Rest 90 seconds
Weighted Hip Extension x 8 reps @ 2011
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 4 reps @ 3111
Rest 90 seconds