November 6, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 60% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 75% from below the knee

Followed by…

Every 3 minutes, for 18 minutes (6 sets):
*Sets 7-8 = 1 rep @ 80-90% from the floor
*Sets 9-10 = 1 rep @ 90-98% from the floor
*Sets 11-12 = 1 rep @ 101-105% from the floor

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 95%
*Set 10 = 1 rep @ 101+%
*Set 11 = 1 rep @ 101+%

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Snatches (135/105 lbs)
6 Clean and Jerks (135/105 lbs)
9 Chest-to-Bar Pull-Ups
54 Double-Unders

D.
OPTIONAL – If you have some starch left after performing the Lift-Off workouts, or if you decided to skip the lift-off conditioning event.

Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last Friday.