Competitors, Week of 1/12/2015

Monday:
5 sets
1 Hang Squat Snatch + 2 Overhead Squats

Bench Press: 3×8 (medium heavy – not max effort)

Tuesday:
AMRAP in 12 minutes:
8 Burpees
1 Rope Climb
Do not stop moving

10×2 Back Squats @ 55-60% of 1RM Back Squat

Wednesday:
4×500 meter row
Pace: Max effort + 5-7 seconds. Maintain the same pace for all 4 rounds.

Deadlift:
5×3 – medium heavy – something you could maintain in a WOD with around 20 reps in 10 minutes

Friday:
Squat Clean:
EMOM 5 Squat Cleans without letting go of the bar
Add weight each minute
Stop when you can no longer hold onto the bar for the 5 reps

Push Press:
5×3
50%, 55%, 60%, 55%, 50% of 1RM

Saturday:
Squat Snatch:
EMOM 5 Squat Cleans without letting go of the bar
Add weight each minute
Stop when you can no longer hold onto the bar for the 5 reps

Tabata Battling Ropes – keep the ropes moving at all time sduring work time

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