April 13, 2018 – Competition

A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps

Followed by…

Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 88, 90, 92, 94

C.
Three sets of:
Back Squat x 5 reps @ 4111 @ 77-80% of 1-RM Squat
Rest 2 minutes

D.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 60 seconds
Max Rep Wall Ball Shots (30/20 lbs)
Rest 90 seconds

E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

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