Competition (06/23/15)

Open Prep

A.
Every 2min for 16min:
Snatch Lift-off + Snatch
*For snatch lift-off pull to just above the knee and hold for 2sec, return to ground, then pull snatch. Build to a heavy complex

B.
Strict Press
4×8 [8]
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

C.
Bent over barbell row
3×8 [8]
*Go up 5-10lbs compared to all sets last week-superset with-
Strict Tempo Push-ups
3xME
*3sec negative, explode to the top on push-ups

D.
4 Rounds of:
15 RKBS (70, 53)
15 GHD Sit-ups
50 ft. HS Walk