COMPETE – 23.04.12

WARM-UP

EMOM 8:

Min. 1 | :45 bike, row, or ski

Min. 2 | 5 wall squats

2 sets:

5 snatch deadlifts to mid-thigh (empty barbell or training bar)

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

1 set:

5 snatches (20%)

3 snatches (30%)

3 snatches (40%)

3 snatches (50%)

2 snatches (60%)

NOTES

Use the EMOM to elevate your heart rate and move the body through full range of motion.

Use the middle two sets to dial in technique.

Then, build up in weight until you reach your starting workout weight.

MAIN LIFT

4 sets:

2 power snatches

4 sets:

1 power snatch

NOTES

All lifts in the first four sets are meant to be touch-and-go. The last four sets are all singles. Increase the loading across as many sets as possible to around 75%+ of your 1-rep-max.

Do not push to PR in the four sets of singles. The goal is to stay smooth and solid while lifting 80%+. Next week, we will push for a new PR.

Rest at least 2:00 between sets.

5 rounds for time:

20 alternating single-leg squats

20 alternating DB snatches (35/50 lb)

NOTES

Stimulus & Goals

8:00-14:00.

Each movement in 1:30 or faster every round.

Expect an elevated heart rate, burning quads, and fired-up erectors.

BIKE GHD

EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups

NOTES

Stimulus & Goals

Constant movement in both exercises for each :30 interval.

7-12+ calories on the bike.

12-18+ GHD sit-ups.

STRETCHING

2 sets:

1:00 foam roll quads

1:00 foam roll lower back