21/11/2016

Perfomance:

A. Overhead Squat
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.

B. 3 RFT
Run 400 m
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Run 400 m

Competition:

A. Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes

Build to 75 – 80%

B. Overhead Squat
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.

C. Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

D. 3 RFT
Run 400 m
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Run 400 m