February 25, 2019 – Competition

A.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

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 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

C.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

D.
Three rounds for time of:
20 Thrusters (115/75 lbs)
25 Double Unders
15 Bar Muscle-Ups
50 Double Unders
10 Burpee Box Overs (42″/36″)*
75 Double Unders

*You may use your hands on the Burpee Box Overs

E.
Three sets of:
Arnold Press x 10-12 reps
Rest 30 seconds
Max Rep Tempo Ring Dips @ 2112
Rest 60 seconds
Pendlay Rows x 6-8 reps
Rest 30 seconds
Max Rep Strict Wide-Grip Pull-Ups
Rest 60 seconds