Competition (Monday, 06/20/16)
2017 REGIONAL & OPEN PREP
A. Barbell Skill
2 Snatch Balance
*Start with an empty barbell and build to a moderate weight.
*Build to a moderate load before starting EMOM. Once starting EMOM go across or build. It’s up to you based on feel. If the lift feels good, go up. If the lift is not fast and mechanically sound, stay at the weight or back off.
Deficit Pausing Snatch DL
5×2 @ 100% of Snatch
*Stand on a 25# plate. Pause at mid shin for 2 sec, below knee for 2 sec, then mimic snatch positions up to hip.
Tempo Back Squat
*Tempo 3011. This is the same tempo and rep scheme as last week. Aim for 5-10lbs heavier each set. That in mind, let tempo and positions be the main governor
5 Rounds for time of:
15 Thrusters (95, 65)
5 Bar Muscle-ups
*Sub 5 chest-to-bar + 5 ring dips if not able to complete MUs