Competitors

Monday:
4 Rounds of the following complex (do not let go of the bar during each complex; You can drop the bar within the round (i.e. perform 1 complex, drop the bar, perform 2nd complex, drop the bar) rest as needed between each round; go up in weight each of the 4 rounds)
2x High Hang Squat Clean, Hang Squat Clean from mid-thigh, Squat Clean (from floor), Split Jerk

3×3 Front Squat

5k row

Tuesday:
5×1 Snatch Pull at 100% of 1RM Snatch
5×2 Snatch Grip Deadlift at same weight
5×3 Snatch Grip Shrug

5×3 Sumo Deadlift at 65% of 1RM

5×3 Weighted Ring Dips (add 5% to last week)

Wednesday:
3×10 Back Squat @ 60% of 1RM

3×5 Bench Press – heavy but stick with the same weight for all sets (warm-up to your starting weight)

6×200 meter run at fast pace but do not deviate more than 5 seconds up or down

Friday:
5×1 Squat Cleans @ 80% of 1RM

5 Rounds:
3 Strict Muscle-Ups
5 Kipping Muscle-Ups
Weighted strict if possible

5 rounds of 5 step forward duck walk – make sure your lower back is not hyper extended and do not come up past parallel while you’re walking. As with everything, lower the weight if you cannot maintain perfect form.
Demo: http://vimeo.com/55332325

Saturday:
5×2 Squat Snatch @ 80% of 1RM

3x AMRAP in 1 minute: L-pull-ups (rest as needed between efforts)

3×10 Strict Handstand Push-ups to deepest deficit possible but get through all 10 UB. Increase deficit each time if needed.

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