Sunday Competition Class 10.4.2015

A.  Snatch Ladder (on the minute)

• 60lbs under pr x 2
• 50 under pr x 2
• 60 under pr x 2
• 50 under pr x 2
• 40 under pr x 2
• 50 under pr
• 40 under pr
• 30 under pr
• 40 under pr
• 30 under pr

B.  3 Sets of Pull-up or Muscle Up Work, rest 90 seconds to 2 minutes between sets

Notes: Shoot for roughly 10 reps per set if working on pull-up strength (i.e. weighted pull-ups, negatives, chest to bar, kipping, etc.).  Shoot for roughly 5 reps per set if working on muscle ups (strict or kipping)

C. AMRAP 4:

• Shoulder to Overhead (155/105) x 9
• Russian KBS (70/53) x 9
• Goblet Squat (70/53) x 9

Rest 3 Minutes

D. AMRAP 3

• Clean and Jerk (135/95) x 6
• American KBS (70/53) x 6
• Goblet Squat (70/53) x 6

Rest 3 Minutes

E. AMRAP 2

• Row for Max Calories

Rest 3 Minutes

F. AMRAP 1

• Burpees to 6″ Target for Max Reps