COMPETE – 22.12.12

WARM-UP

1 set:

35/50 calorie assault bike

3 sets:

15 wall-facing squats

5 Turkish get-ups (5/arm) (lightweight)

1 set:

10 high hang snatch pulls

10 paused overhead squats (empty bar)

3 sets:

5 drop snatches (lightweight)

1 set:

5 snatches (empty bar)

3 snatches (building in weight)

3 snatches (building in weight)

2 snatches (building in weight)

– Your next weight should be your starting weight.

MAIN LIFT

2 sets:

2 snatch (80%)

2 sets:

1 snatch (83%)

2 sets:

1 snatch (85%)

1 set:

1 snatch (87%)

ACCESSORY - I

5 sets:

2 snatch pulls

AMRAP 8:

400/500-m C2 bike

8 push presses (105/155 lb)

STRETCHING

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts