Competition {11/3/14}

**Deload Week**

A.
Snatch
3 @ .60
3 @ .65
2 @ .70
2 @ .75
1 @ .80
1 @ .85

B.
Front Squat
5 @ .50
5 @ .60
5 @ .70

C.
3 Rounds NFT of:
10 Scapula Push-ups
10 Supine Ring Rows
10 Face Pulls
*Link for scapular push-ups
https://www.youtube.com/watch?v=iY9Vuo27pCs
Use a red or blue band for face pulls

D.
5x20sec ME Row (for meters)
*3min walking rest between rounds. This seems like a lot of rest, but we’re training a specific energy system here and need the full 3 min rest between each effort. Incorporate at least 500m of warm-up rowing and another 500m easy for a cool down after the sprints.