COMPETE – 22.12.03

WARM-UP

2 sets:

1:00 jumping jacks

1:00 mountain climbers

– Rest :15 between intervals

1 set:

10 RDLs (empty barbell)

10 bent-over rows

10 high pulls

10 muscle cleans

10 shoulder press

10 front rack lunges

10 front squats

5-6 sets:

1 power clean

1 hang squat clean

1 squat clean

– Rest 1:00 between sets.

1 set:

6 handstand push-ups

1 squat cleans

10 wall-ball shots

1 squat cleans

221203

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)

6 handstand push-ups

2 squat cleans (155/225 lb)

NOTES

Stimulus & Goals

20-30+ rounds.

Partner twist on the hero workout, “Holleyman”.

Athletes should use the heaviest clean weight so that they hit it when fatigued for a single.

MAIN LIFT

2 sets:?

2 snatches (83%)

2 sets:

snatches (85%)

2 sets:

1 snatch (87%)

2 sets:

1 snatch (90%)

ACCESSORY - I

5 sets:?

2 snatch pulls

STRETCHING

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side