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Saturday 5.13.17

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Open Gym From 8am to 10am.
Free Team Workout At 9am.

Competitor
*Week 6-Day 6*

Olympic.
A. E:90 x 5 sets
3 Position Squat Snatch (hi-hang, hang, low-hang) @ 70-80% of 1RM Snatch
**Hip opening emphasis, speed under bar, positioning, technique work. Hi-hang (hip), Hang (top of knee), Low-hang (below knee).

B. Pause Split Jerk – 5×5 @ 65-70%
*3 sec pause in each dip. Focus on vertical torso and flat foot.

C. EMOM x 6 min
Min #1 – 9 Deadlift – 60%
Min #2 – 7 Deadlift – 70%
Min #3 – 5 Deadlift – 80%
Min #4 – 3 Deadlift – 90%
Min #5 – 1 Deadlift – 95%

Strength.
A. E2MOM x 6 sets
Back Squat
5 x 5 @ 65%
1 x 1 @ 80%

B1. Max Rep KB Floor Press – 3 x AHAP for a minimum of 5 reps
No Rest
B2. Max Rep Barbell Skull Crushers – 3 x AHAP for a minimum of 5 reps
Rest 1 min
B3. Alternating Reverse Back Rack Lunges – 3×12 AHAP
Rest 2 min

Skill.
EMOM x Strict Muscle-ups or Strict Pullups
*Note – week #6
See link for intstructions: https://docs.google.com/spreadsheets/d/1kcy6K9YteU66yl7PKXneynXmsEv-6bCusZTU7ItOSVw/pubhtml

Optional Odd Object
4 Rounds:
1k on Bike
100′ Stone Carry w/ 25′ turnarounds
150/93lbs
Rest :60

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