Competitive Tuesday 10-7-14

Prep Work
3 Rds 75/55
5 Clean grip RDL’s
5 Mid thigh clean pulls
5 Muscle cleans

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups

Cool Down
Mobility
Post results

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