Monday 180416 – Competition

A. Strict Press
1×5 (75%), 1×3 (85%), 1×1+ (95%)

B. Block Pull + Snatch
2+2 (65%), 2+2 (70%), 2+2 (75%), 2+2 (80%), 2+2 (82.5%)

Complete 5-7 strict pull ups or chest to bar pull ups in between each set during B.

C. 3 minute AMRAP:
Clean and Jerk (185/123)

Rest 7 minutes

D. 3 minute AMRAP:
Toes to Bar

E. 10 minutes for quality:
12 Glute Bridges with 3 second hold at the top
12 Curl Ups

Here’s what’s on tap for Tuesday’s Competition classes:

A. Back Squats 1×5 (75%), 1×3 (85%), 1×1+ (95%)

B. Deadlift + Pull + Power Clean + Clean + Jerk
1+1+1+1+1×10 (50-80%)

C. For time:
25 Wall balls (20/14)
75 Alternating Dumbbell Snatches (50/35)

Rest 10 minutes

For time:
75 Wall balls (20/14)
25 Alternating Dumbbell Snatches (50/35)

D. Sumo Deadlifts 5 x 16
Sciatic Nerve Flossing 30 seconds/leg between sets of Sumo Deadlift