Competitors Week of 11/10/2014

<strong>Monday:</strong>

Snatch Pull:
5×1 @ 60% of 1RM Snatch

Snatch Grip Deadlift:
5×2 @ 90-110% of 1RM Snatch

8×100 meter run (rest 30 seconds between efforts)

 

<strong>Tuesday:</strong>

1 Rep Max Overhead Squat (from rack)

Bench Press:
5×1 @ 75% of 1RM
5×1 @ 90% of 1RM

 

<strong>Wednesday: </strong>

Ring Dips: EMOM for 7 minutes (use same number as last week)

3 Rounds for Time:
10 Chest-to-Bar Pull-Ups
20 Wall Balls (30#/20#)
Then Rest 1 minute
Repeat

 

<strong>Friday: </strong>

Push Press:
8×3 @ 65 % of 3RM

Squat Clean:
2×1 @ 75%
3×2 @ 80%
3×1 @ 85%

 

<strong>Saturday: </strong>

Squat Snatch:
2×1 @ 75%
3×2 @ 80%
3×1 @ 85%

HSPUs: EMOM for 7 minutes (use same number as last week)

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