May 5, 2012 – Competition (May 11)

Workout of the Day

A.
For time:
Row 2000 Meters
40 Alternating Pistols
20 Hang Cleans (225/135 lbs)

Rest until fully recovered, or 3+ hours if possible, and then . . .

B.
For time:
30 Back Squats (135/95 lbs)
40 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
30 Front Squats (85/65 lbs)
20 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
20 Overhead Squats (65/45 lbs)
10 Pull-Ups

*Be sure to protect your hands this weekend. Prepare tape wraps or whatever you will use as a strategy to keep your hands from tearing before and during competition.