Competitors, Week of 2/2/2015

Monday:
15 min EMOM:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
Start at 70% of 1RM power clean and add weight if you can

5×3 Back Squat @ 75% of 1RM

Tuesday:
5×5 Deficit Handstand Push-Ups (kipping allowed) – choose a deficit that is difficult but manageable for 5 reps.

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

4×500 meter row
Rest 1:1

Wednesday:
For Time: 115#/75#:
10 Shoulder Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Friday:
1 Rep Max Clean and Jerk

Saturday:
Squat Snatch:
3×5 @ 60% of 1RM
2×5 @ 65% of 1RM
3×1 @ 75% of 1RM

5×3 Front Squats @ 70% of 1RM – pause 3 seconds at the bottom of your 3rd rep on each set

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