Competition {9/12/14}

A.
Power Snatch
3, 3, 2, 2, 1, 1, 1
*2min rest between sets. Build into a heavy single (not a max). 

B.
Back Squat
5 @ .5
5 @ .6
5 @ .7

C.
Strict Press
5 @ .5
5 @ .6
5 @ .7

D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)

E.
10min EMOM:
2-3 muscle ups
-or-
3 false grip ring pull-ups + 3 ring dips

-then-

5 Rounds of:
30sec hollow rocks
30sec rest
30sec superman hold
30sec rest