Sunday Comp Class 5/10/15

A) Build to heavy effort for the following:

Snatch Segmented Deadlift + Halting Snatch Deadlift + High Hang Snatch

*Do not stand up through full hip extension on deadlifts.

*2 sec. pause for segmented deadlift at 2 in. off the ground, below the knee and mid-to-upper thigh.

*High hang position is mid-to-upper thigh

* Must pass through full squat on snatch.

B) For time:

  • 10 Clean & Jerks (135/95#)
  • 2 Toes-to-Bar
  • 8 Clean & Jerks (135/95#)
  • 4 Toes-to-Bar
  • 6 Clean & Jerks (135/95#)
  • 6 Toes-to-Bar
  • 4 Clean & Jerks (135/95#)
  • 8 Toes-to-Bar
  • 2 Clean & Jerks (135/95#)
  • 10 Toes-to-Bar

*Perform 5 burpees over the bar at the end of every min.

*Any clean or jerk variation is permitted.

*Toes must make contact with bar otherwise no rep.

C) For time and quality:

  • Turkish Get-Up (45/20#) x30

*Alternate arms each rep.

 

 

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