April 16, 2018 – Competition

A.
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 10 reps
(set up the box 2 inches below your max effort vertical jump

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):
3-Position Snatch @ 75-80%
(high hang, 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%

C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1

Build to today’s 1-RM, strictly following the prescribed tempo.

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

D.
Two sets for times of:
60/40 Calorie Assault Bike
50 Wall Ball Shots (30/20 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 2″/0″ Deficit
100 Double Unders
Rest 5 minutes

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