Competitor Training 6.28.14

Weightlifting

No Hands/No Feet Snatch from mid-thigh blocks 65%x2x2, 70%x2, 75%x2x2

Strength

1) Push Press 4 @ 7, 4 @ 8, 4 @ 9, plus three down sets (repeat)

2) Deadlift 4 @ 7, 4 @ 8, 4 @ 9, plus two down sets (load drop)

Capacity

AMRAP 3 minutes:
2 power cleans + 2 front squat + 2 push press, 185#/115#

Rest 3 minutes

AMRAP 3 minutes:
3 power cleans + 3 front squat + 3 push press, 155#/105#

Rest 3 minutes

AMRAP 3 minutes:
4 power clean + 4 front squat + 4 push press, 135#/95#

Notes: For a round to count, you must complete it unbroken. You may set the bar down between rounds.

Aerobic Development

Run 30 minutes @ 5, 5 minutes @ 6.5

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