4/29/15

Competitor:

 

1) EMOM for 10:00-

 

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

Strength/Skill

 

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

 

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

 

Conditioning

 

4 rounds for time of:

 

10 Power Snatches 155/105#

150′ Shuttle Run (50′ sections)

30 Pistols (alternating)

150′ Shuttle Run (50′ sections)

 

Streamline:

 

1a) 4X10 Front Squats – 80% of your 5RM Front Squat

 

1b) 4X5 Strict Pullups – add weight if unbroken and easy

 

Conditioning:

 

3 rounds for time of:

 

10 Power Snatches 135/95#

150′ Shuttle Run (50′ sections)

20 Pistols (alternating)

150′ Shuttle Run (50′ sections)

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