Competition {8/29/13}

A.
Every 2min for 16min:
Powers Snatch from Above Knee + Power Snatch.
*Build into a heavy complex. Start moderate and jump 5-10lbs each set. Focusing on same mechanics in the pull as the full snatch. 

B.
Back Squat
5 @ .50
3 @ .65
3 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105
1 @ 100-105
*Establishing a conservative max today with GOOD FORM. Emphasizing full depth on each rep. Avoid decreasing depth as you get heavier. 2min rest between sets. 2-3min rest between max attempts. 

C.
Strict Press
4×8 @ 70-80%
Going as heavy as you can go each set while keeping good form. 

D.
Barbell Rows
4×8 (5-10lbs heavier than last week)
*keep torso completely static
-superset with-
4xME Ring L-Sit hold

E.
4 Rounds:
30 sec max distance HS Walk
30 sec rest
30 sec T2B
30 sec rest
30 sec DUs
30 sec rest