Competition {12/29/14}

*Deload Week*

A.
Clean Warm Up
5xPositions
-then-
3 Rounds of:
3xHHPC
3xMHPC
3xBKPC
3xPC
-then-
3 Rounds of:
3xHHC
3xMHC
3xBKC
3xC
*Use empty barbell

B.
10min EMOM:
Power Clean + Clean
*Build into a moderate set. Finish around 90% of power clean max

C.
Front Squat
5 @ .40
5 @ .50
5 @ .60
5 @ .70

D.
4 Rounds:
Min 1: 5-7 Strict Pull-ups
Min 2: 3 Max Height Box Jumps
Min 3: ME Ring L-Sit Hold
Min 4: Rest

E.
10x100m Row
*1min rest between rounds. Focus on consistent cadence and strong pulls