Monday 160608

Deadlift 5x3

Four Rounds:
50 Squats
40 Sit Ups
30 Push Ups

Competition:
A. Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday
D. Four sets of:
Jumping Squats with Barbell x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
OPTIONAL
Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters