Competitors, Week of 7/6/2015

If you don’t have strict pull-ups and/or handstand push-ups – keep working the progressions before trying any of this!

We are entering competition season (Capital Affiliate League summer season). These workouts will reflect that. We’re still looking for at least 1 more member for the Open Team. The Novice team could probably use another member too.

EMOM for as long as possible:
5 Chest-to-Bar pull-ups
5 Box Jumps (30″/24″)

5×2 Snatch Grip Deadlift (95-110% of snatch 1RM)

AMRAP in 12 minutes:
9 calories
6 Overhead Squats (115#/75#)
3 Muscle-Ups

Hang Squat Clean:
7×2 from power position – work up to something heavy


Squat Clean:
3×5 @ 65% of 1RM

Rest as needed

AMRAP in 5 minutes:
Squat Clean @ 50% of 1 RM

Snatch Balance:
5×1 – work up to something heavy

Power Snatch:
5×3 @ 70% of 1RM Squat Snatch
Do not let go of the bar for the 3 reps


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