Competitors, Week of 2/16/2015

7×1 Hang Squat Snatch from power position (high hang) – focus here is NOT pulling on the bar. Hit triple extension and drop it like it’s hot. Focus on speed through the middle and getting into your squat as quickly as possible. Start around 55% of 1RM squat snatch and add weight.

3×20 HSPU – each set for time; rest 5+ minutes between sets (full recovery)

7×1 Hang Squat Clean – same principles as snatch from Monday

2×25 Toes-to-Bar – each set for time; full recovery between sets

4 Rounds:
10 OHS 135#/95#
50 Double Unders
10 Deadlifts 225#/155#
50 Double Unders
25 minute time limit

7×1 Squat Snatch

Bench Press 5×3

Back Squat 5×3 @ 85% of 1RM

Warm-Up As Needed
Power or Squat Clean & Jerk Ladder:
Start at 185#/125# and add 5# every 10 minutes
When you fail and do not want to re-attempt, finish your 10 minutes with AMRAP of double unders


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