Competition Programming Week 3 July
DAy 2warm up: Reverse hyper, 3 x 10 muscle snatch x 3 + sotts press x3 handstand walkingthen A. Power Clean – @ 5 x 2 TnG reps, rest 3 minutes @ 80-85% of 1 RM power clean + 12 minute amrap 1 deadlift @ 225/155 1 burpee 2/2 3/3 etc.. + 200 double unders (or best of 5 mins) 60 HSPU DAy 3
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AMRAP 10 min:
60 Bar Facing Burpees
30 Overhead Squats (120/90#)
10 Muscle Ups (or 20 CTB Pullups and 20 Ring Dips)
rest 20 min
Row 30:30 (work:rest) x 10 sets, record meters per setDay4Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest 2-3 minutes between sets. A. Three sets, not for time, of: Muscle-Ups x 3-6 reps Nose-to-Wall Handstand Hold x 60-90 seconds L-Sit x 30-60 seconds B. Three sets of: Jerk Balance x 3 reps Rest as needed C. Jerk *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 80% *Sets 4-8 – 1 rep @ 90+% Rest as needed D. Three sets for max reps of: 30 seconds of Handstand Push-Ups 30 seconds of Rest Followed immediately by… Three sets for max reps of: 30 seconds of Stationary Dips 30 seconds of Rest Followed immediately by… Three sets for max reps of: 30 seconds of Push-Ups 30 seconds of Rest 
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