Competition (06/17/15)

 In Competition

Open Prep

A.
Snatch
3, 3, 3, 3
2, 2, 2, 2
1, 1, 1, 1
Build to a heavy triple, double and single. Full squat snatch. 2min rest between sets

B.
Front Squat
4×6 [8] -superset with-
RKBS
4×10 [8] *Focu on violent hip extension and squeezing the glutes hard.

C.
Strinct Ring Dips
4xME
-superset wtih-
DB Curls
4×10 [8] *Go up 5-10lbs compared to all sets last week

D.
4B Class WOD
12 Min EMOM
1 Power Clean
3 Front Squat
6 Lateral Jumps (over bar)
*Score is weight used. Move fast and try to be done with each set at the 30sec mark.

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