September 7, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch)

Build to approximately 80% over the course of the five sets.

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep

Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+

B.
Take 15 minutes to build to a 2-RM Overhead Squat

Compare your results to August 3, 2015.

C.
Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

D.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed