Competitor Training 4.13.15

Back Squat 1-3RM: EMOM every 2 min starting at 70% of your 1 RM perform 1 rep adding 5 or 10 lbs per set until you
Mixed Modal A
For Time: Max Effort Wall Sit
Weight Lifting
(No Contact) Hang Muscle Snatch (From top of knee caps) : 5×3 add weight each set heavy but not maximal. Demo
Mixed Modal B
For Quality
5 rounds of Rounds
20 Hollow Rocks
10 Incline Row w/ 2 sec Pause (use heaviest weight possible that you can maintain perfect form throughout)
rest 1:1 btwn rounds 

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