December 22, 2018 – Competition

Please note that workouts for December 21-24 have been posted on December 20 to allow athletes to best prioritize their work around their holiday travel schedules. We will resume our normal posting schedule on December 26.

A.
Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B.
For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)

*Use one barbell, and load your own weights.

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Thrusters (135/95 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

D.
When the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Toes-to-Bar

Rest 4 minutes, and then…

E.
When the running clock reaches 16:00…

Complete as many rounds and reps as possible in 4 minutes of:
8 Overhead Squats (135/95 lbs)
8 Chest-to-Bar Pull-Ups