Competition Team Programming

A. Snatch 85% 4 x 1 (1min rest) B. Back Squat; 3(75%), 2 @ 80%, 1 @ 85%, 1 @ 90% 1 @ 95% (90sec -2min rest) C. 3 x 3 Sand Bag Get Ups C2. 3 x 8 Split Stance Landmine Press MetCon 3 rounds for Time 70 double unders 20 pull ups 20 burpees over the barbell 20 American Swings (70/53) 15 box jumps (30/24) Day 2 A. PC + Power Jerk x 2 TNG reps @ 75-80% – EMOTM 6mins B. Split Jerk; 3,2,1,1, rest 2 minutes each set C. Weighted Dip 3 x 3 rest 60 seconds C2. 3 x 10 Strict Toes to Bar MetCon Fran Rap 10min as Many Fran’s as possible Day3 A. OHS 3 x 2 rest 2 minutes B. Front Squat 85% 3 x 3 C. Good Morning 3 x 5 C2. Hollow Rocks 3 x 15 MetCon 16 minute amrap 8 Inverted Burpees (Deck squat to HSPU) 8 db power snatch; 65/45 20 air squats Day 4 A. Clean pull + hang squat clean x 3 TnG reps – building Emotm 5mins B. Weighted Pull Ups 5 x 5 B2. Barbell Bench 5 x 5 C. Max Handstand Walk in 3mins MetCon 7 rounds of: 30 sec. ME Power Snatches 135/95 30 sec. Rest 30 sec. ME AD for Cals 30 sec. Rest 30 sec. ME Muscle-Ups 30 sec. Rest]]>