Competition Program 9/23/15 Wednesday

Competition Team Lift

Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.

Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.

Take 20 minutes and work on linking bar muscle-ups.  Work on being efficient on the descent.  If you are already good at it, do 5 max sets spread out over the 20 minutes.

Supplemental Workout
10 rounds of:
2 minutes rowing, starting at a moderate pace
1 minute off the rower, walking and doing mobility

Row for a further distance on every 2 minute work effort.