April 22, 2019 – Competition

A.
Four sets of:
Double Kettlebell Overhead Squats x 3 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Build to the heaviest set you can safely support with good mechanics. The goal is to hit more than you did on April 8.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Goal is to build from last weeks loads.

C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80-83%
*Set 8 – 5 reps @ 80-83%
*Set 9 – 5 reps @ 80-83%
*Set 10 – 5 reps @ 80-83%
Rest exactly 2 minutes between sets.

D.
Complete as many rounds and reps as possible in 10 minutes of:
4 Bar Muscle-Ups
8 Burpee Box Jump Overs (24″/20″)

E.
Three sets of:
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Overhead Press
(perform as a complex.)
Rest 2 minutes