Monday 150420

Back Squat 5x3 (use 3 rep max from 4-6-2015 for all sets)

5:00 AMRAP:
Burpee Box Jump Overs 24/20"

Competition:
A. 3X:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps UB
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)
B. 5 sets:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
C. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
D. (OPTIONAL – If time permits)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds