March 11, 2019 – Competition

A.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

B.
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

C.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps

Aim for three heavy work sets.

Goal is to be 3-5% heavier than February 25, 2019.

D.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Thrusters (55/35 lb DBs)
Burpee Box Jump-Overs (24″/20″)

Immediately followed by. . .

200 Double Unders

If possible, note your time through the couplet, then total time after the 200 double-unders.

E.
Three sets of:
Pause Dumbbell Bench Press x 10-12 reps @ 32X1
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 Reps
Rest as needed

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