Competition {1/14/15}

 In Competition

A.
Snatch Warm
5xPositions
-then-
3 Rounds of:
3xHHPS
3xMHPS
3xBKPS
3xPS
-then-
3 Rounds of:
3xSB
3xHHS
3xMHS
3xBKS
3xS
*Use empty barbell

B.
Every 2min for 12min:
2 Above knee snatch (use blocks)
*Built to 80-85% of snatch in first 6min and maintain for last 3 sets
-rest 5min, then-
5min AMRAP:
30 Squat Snatch (135, 95)
ME OHS in remaining time (135, 95)

C.
Every 2min
Back Squat
5 @ .45
5 @ .55
5 @ .65
5 @ .70
5 @ .75
5 @ .80

D.
10min EMOM:
Odd: 10 Ring Dips
Even: 3 Knee Jumps
*When warming up for knee jumps. Start by popping to feet on floor, then use bumper plates to build to a comfortable height

E.
5min AMRAP of:
100m Sled Pull (90, 70)
100m Farmers Carry (70, 53)
3:00 rest
4min AMRAP of:
100m Sled Pull (90, 70)
100m Farmers Carry (70, 53)
2:00 rest
3min AMRAP of:
100m Sled Pull (90, 70)
100m Farmers Carry (70, 53)

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