June 6 2016

Fitness:

A. PC + Clean + FS x 4 sets rest 90-120 sec (Use Heaviest weight from last week)
B. Barbell Hip Thrust 3 x 5 rest 90 sec (build)
+
5 min AMRAP
10 Abmat Situps
10 Burpee Over the Abmat
rest 2 min
5 min AMRAP
10/8 cal row
12 Russian KBS
rest 2 min
5 min AMRAP
10 Abmat Situps
10 Burpee Over Abmat
+
Cool down/stretch/extra work
3 sets
Side Plank 30-45 sec
10 Barbell Rollouts

Competition:

A. Snatch 50%x3,60%x3, 75% x 3 sets of 2 ,80%x1
B. Back Squat 3 x 5 (this is a deload week so reduce weight)
+
EMOM for 15 min
1 min 20 DU
2 min 5 Burpee Box Jumps
3 min 8/6 Cals AB
** If there are more than 3 competition athletes you may have to start at different places on the skill/conditioning work