19/08/2016

PERFOMANCE. 

A. Every 2 minutes, for 20 minutes (10 sets): 
Clean 
*Sets 1-2 = 3 reps @ 60% 
*Sets 3-4 = 2 reps @ 70% 
*Sets 5-6 = 1 rep @ 80% 
*Sets 7-8 = 1 rep @ 85% 
*Sets 9-10 = 1 rep @ 90% 

B. Three rounds for time of: 
10 Push Press (155/105 lbs) 
15 Ring Dips from Muscle-Up Station 

COMPETITION.

A. Take 15 minutes or less to build to today’s 1-RM Dead-Stop Front Squat 

B. Every 2 minutes, for 20 minutes (10 sets): 
Snatch 
*Sets 1-2 = 3 reps @ 60% 
*Sets 3-4 = 2 reps @ 70% 
*Sets 5-6 = 1 rep @ 80% 
*Sets 7-8 = 1 rep @ 85% 
*Sets 9-10 = 1 rep @ 90% 

C. Every 2 minutes, for 20 minutes (10 sets): 
Clean 
*Sets 1-2 = 3 reps @ 60% 
*Sets 3-4 = 2 reps @ 70% 
*Sets 5-6 = 1 rep @ 80% 
*Sets 7-8 = 1 rep @ 85% 
*Sets 9-10 = 1 rep @ 90% 

D. Three rounds for time of: 
10 Push Press (155/105 lbs) 
15 Ring Dips from Muscle-Up Station