Monday 180611 – Competition

A. Back Squat (use 90% of 1RM + 20 lbs)
1×5 (75%)
1×3 (85%)
1×1+ ME (95%)

B. For time:
5 Snatches (75% of 1 RM)
15 Chest to Bar Pull ups
4 Snatches
12 Chest to Bar Pull ups
3 Snatches
9 Chest to Bar Pull ups
2 Snatches
6 Chest to Bar Pull ups
1 Snatch
3 Chest to Bar Pull ups

C. Z Press 4×6/arm, across

D. Seated Alternating Dumbbell/Kettlebell press 4×6/arm

E. Accumulate 2 minutes in an L-sit.

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

A. Deadlift (use 90% of 1RM + 20lbs)
1×5 (75%)
1×3 (85%)
1×1+ ME (95%)

B. Sumo Stance Good Mornings 3×15 (33% 10 RM Deadlift)
8 Eccentric Knee Flexion, after each set of Sumo Stance Good Mornings

C. For time:
20 Front Squats (155/105)
16 Ring Dips
15 Front Squats
12 Ring Dips
10 Front Squats
8 Ring Dips
5 Front Squats
4 Ring Dips