3/25/15

Competitor:

 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

 

Strength/Skill

 

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

 

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

 

Conditioning

 

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

 

Row 5k

 

Streamline:

 

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

 

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning:

 

3 Rounds of:

 

400m Run

 

30 KBS (24/16kg)

 

400m Run

 

30 Horizontal Ring Pulls

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