May 23 2016

Fitness:

A. Hang Clean + PC + Push Jerk x 4 sets rest 90-120 sec (Heaviest weight from last week)
B. Barbell Hip Thrust 3 x 6 rest 90 sec (build)
+
4 sets
18 KBS (American) KB Should be vertical at the top
18 Burpee
rest 60 sec
**Try to match same “intensity” from last week**
+
Cool down/stretch/extra work

Competition:

A. Snatch 50%x3,60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2 sets of 1
B. Back Squat 4 x 6 Build
C. Back Squat -10% of B for 6
+
EMOM for 15 min
1 min 40 DU
2 min 11 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