Tuesday 1804017 – Competition

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

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

A. Single Arm Strict Press
Find a 10 RM in 2 sets or less with each arm.

B. Hang Snatch 4×4 (50-60%)

C. Snatch – hold squat 2 seconds
3 (60%), 3 (65%), 3×2 (70%), 3×2 (75%), 3×2 (80%), 3×2 (82.5%)

D. Assault Bike
10 minutes of:
15 seconds sprint
45 seconds light pedal