31
Dec
2017

5

Competition Programming

A.
Start an 18 Minute Running Clock
6 Minutes EMOM
Dip Snatch + 2 Overhead Squats

6 Minutes EMOM
Hang Snatch x 1 (Mid Thigh)
(Build From Above)

6 Minutes EMOM
Hang Snatch x 1 (Knees)

B.
5 Tough Sets
Front Squat x 5 @24X1

C.
7 Rounds For Time
5 Power Snatches 135/95#
7 C2B Pull-ups
30 Double Unders

D.
3 Sets
Weighted GHD Hip Extension x 10

3 Sets
DB Bulgarian Split Squat x 5 @31X0

3 Sets
Dynamic Glute Ham Raise x 15

Comments ( 5 )

  • Brad Salyer
    December 31, 2017 at 9:16 pm

    A. 95/135/165
    B. 195×1/ 215×4
    C. 10:19 RX
    D. Done

    Reply
  • jjorgensen
    December 31, 2017 at 9:16 pm

    A. Build To 135, 175, 215
    All Hang Power Snatches

    B. 185-195-205-205-205

    C. Skipped, a little beat up from dirt bike riding and being sick all weekend.

    Reply
  • Austin Salisbury
    December 31, 2017 at 9:16 pm

    A. Built to 200
    B. 225 across( stoked we are doing these again)
    C. 10:18

    Reply
  • Jesse Holden
    December 31, 2017 at 9:16 pm

    A) 155/185/225
    B) 205 all 5 sets
    C) 8:50rx
    D) done

    Reply
  • Austin Salisbury
    December 31, 2017 at 9:16 pm

    A.Built to 200
    B.225 all 5 sets
    C.9:30

    Reply

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