Competition {9/8/14}

**This is a deload week. We’ll still be going relatively heavy on some lifts but the overall lifting and metcon volume will decrease. Use the extra time this week to really focus on warming up, mobilizing, and good positions on your lifts. Also approach your metcons as if they are “practice” – meaning no redlining and follow the perceived exertion recommendations.**  

A.
Every 2min
Snatch
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .90-.95

B.
Every 2min
Power Clean
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .90-.95

C.
Front Squat
5 @ .55
5 @ .65
5 @ .75

D.
3 Rounds NFT:
10 Tall Kneeling Pallof Press (per side)
10 Supine RIng Rows

E.
5 Rounds of:
250m Row
7 T2B
7 HRPU
*rest 1min after each round
*80% perceived exertion