March 23, 2019 – Competition

A.
One set of:
Depth Jump with a Horizontal Take-Off x 10 reps
(High Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

Followed by…

One set of:
Depth Jump w/Horizontal Take off x 10 reps
(low Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

B.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

C.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Overhead Squat

Build over the course of the 8 sets to today’s heavy complex.

D.
Three rounds for time of:
400 Meter Run or 20 Calorie Assault Bike
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees

E.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed