Competitor Training 6.18.14

Weightlifting
1) Snatch with two second pause just below knee 65%x2x2, 72.5%x2x2, 77.5%x2x2, 82.5%x1x2, 87.5%x1x2

2) Clean with two second pause just below knees 65%x2x2, 72.5%x2x2, 77.5%x2x2, 82.5%x1x2, 87.5%x1x2

Strength
Front Squat 5 @ 6, 5 @ 7, 5 @ 8, plus four down sets (repeat)

Gymnastics
1) Max weighted “No-No-No” rope climb, then 6 minutes volume accumulation with 80%

2) Accumulate 3:00 in assisted planche hold

3) Accumulate 2:00 hollow hold

4) Pike/Straddle/Pancake Stretch with Partner

Capacity
3 rounds for time:
21 Power Cleans, 95#/65#
Run 400m

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