Competition {12/1/14}

**Deload Week**

A.
For Completion
Handstand Complex:
3×25 sec Hold against wall
3×6 Strict (slow)
3×9 Kipping
3×6 Deficit Kipping (6″)

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

C.
Power Clean
3 @ .60
3 @ .65
2 @ .70
2 @ .75
1 @ .80
1 @ .85
*2min rest between sets

D.
3 Rounds for completion
10 GHD Hip Extensions
10 GHD Sit-ups
10 Ring Push-ups
10 RKBS (53, 35)
10 Air Squats

E.
5x100m Sprints
90-95%
2min rest between efforts