Competition {10/6/14}

**Deload Week**

A.
Snatch Warmup
3 Rounds
10sec Bottom Pos
10sec OH Pos’
10sec OHS
-then-
5 Rounds
3 sec Power Pos
3 sec Above Knee
3 sec Below Knee
3 sec Mid Shin
-then-
5 Behind Neck Push Press
5 Behind Neck Strict Press
5 OHS
-then-
10 Snatch Turnovers

-then-

Every 2min
Snatch
3 @ .60
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90

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

C.
Snatch Grip Sots Press
5×5

D.
Min1: ME Strict Ring Pull-Ups
Min 2: ME Strict Ring Dips (3131)
Min 3: 10 MU Pull Thrus (see link)
https://www.youtube.com/watch?v=wxzOrYbSf5k