August 28 2015

Fitness:

5 sets
Reverse Sled Pull
Burpee Broad Jump x 6
Supinated BB Row 10-12 reps @ 21×2
+
3 sets
4-5 Wall Walks
10 Band Pull Aparts
10 Face Pulls (slow tempo)

Competition:

A. Snatch 1 @ 60%, 1 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%
(all singles) rest 2-3 min (video all reps)
**No Snatches for Masters Males**
B. Clean 1 @ 60%, 1 @ 70%, 2 @ 75%, 2 @ 80%,2 @ 85%, 2 @ 90%, 1 @ 95%
(all singles) rest 2-3 min (video all reps)
+
Row 300m or Run 200-Pick your weakest movement
rest 1 min x 10
+
Females
3-4 Ring Pushups @ 31×1 x 4-5 sets rest as needed **Feet on a block** Move body as one unit; not two
+
Males
Barbell OH Carry from rack approx 50-75′ x 3 rest 3:00 (HAP)