Competition {9/30/14}

A.
Every 90sec for 9min
Pausing Power Snatch
*Pause for 2 sec in start pos, above knee, power, then snatch
*Build into a moderate load and maintain for all 9min. Focus on positions and speed from the power pos’ to the catch. 

B.
Every 2 min for 14min:
Split Jerks
3, 3, 2, 2, 1, 1, 1
(5-10lbs heavier than last week)

C.
CGBP
8, 6, 4, 2, 15
*2min rest between sets
*5-10lb heavier than last week

D.
3 Rounds NFT:
10-12 GHR (3010)
20 GHD Sit-ups
50 DUs

E.
10min AMRAP
5 STOH (115, 75)
10 Deadlift (115, 75)
15 Box Jumps (24, 20)