Saturday 2016.09.17

September 17, 2016

New Competition Program
Phase 1, Week 5

Weightlifting
Every 1:30 for 5 Rounds:
3 Snatches @ 85%
103, 103, 103, 103, 103.

Every 1:30 for 5 Rounds:
2 Cleans + 2 Jerks
128, 128, 128, 128, 128#.

EMOM for 3 Minutes:
3 Deadlifts
185, 185, 185#.

Gymnastics

3 Wall Walk + 3 HSPU + 30 second Freestanding Handstand Hold
2xblack banded HSPU + 10s FSHS

4×3 Strict Tempo Toes-to-Bar @ 3-2-3-2
TTB scaled to leg raises approx to 90 degrees.

Conditioning: Power Endurance
4 Rounds —
AMRAP in 4:00:
6 Deadlifts, 155#
6 Push-Ups
6 Box Jumps, 20″
4:00 Rest

3+1, 3, 3, 3.

Train2Train
3 Rounds:
6 Asymmetrical Squat Jumps, each leg
8 Single Leg Hip Extension, each leg
1:00 GHD Plank Hold, face up

T2T – 4/0/0# plank; 0/0/0 SLHE; 35/35/35 ASJ.

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