Competitor – Monday 7/9/18

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A. Build to a 1 rep max for the day in 12-minutes:

Power Snatch + Overhead Squat

B. Snatch Pulls (rest 2-3 minutes in between sets)

5 @ 90%

5 @ 90%

5 @ 90%

3 @ 95%

3 @ 95%

C. 5 Sets of

5 Back Squats @ 80%

Rest 2-3 minutes between sets

D. For Time (25-Minute Time Cap):

400m Run

50 Hand-Release Push Ups

400m Run

50 KBS (55lbs)

400m Run

50 GHD Sit-ups

400m Run

50 Deadlifts (155lbs)

400m Run

50 Wall Balls (20lbs/14lbs)

E. EMOM for 10-Minutes:

Even – 15 OHS (95lbs)

Odd – 5 Pull-ups + 5 Toes to bar

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