May 11, 2018 – Competition

A.
Every 2 minutes, for 4 minutes (two sets):
Kneeling Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Single-Leg Box Jump x 3 reps each leg

Followed by…

Every 3 minutes, for 9 minutes (three sets):
Single-Leg Step-Up Jump x 4 reps each leg

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

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 65-70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep

Loading per set (by %): 75, 80, 83, 86, 88

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM

C.
Every minute, on the minute, for 10 Minutes:
Back Squat x 1 rep @ 3111

Perform all sets @ 85%+ of 1-RM Back Squat.

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

Compare results to April 27, 2018.

E.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

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