May 27th, 2016

A. Three sets of:
Bottom of Dip Hold x 15-20 seconds
Weighted Support Hold on Rings x 10-15 seconds
Neutral Grip Chin Over Ring Hold x 10 seconds + Slow lowering
Rest as needed between movements

B. Accumulate 50 perfect Hollow Rocks and 50 perfect Arch Rocks

C. Push Press + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%

D. Push Jerk + Split Jerk
1+1 @ 80% x 4 sets

E. Snatch from pause @knee;
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 50%
*Set 3 – 2 reps @ 60%
*Set 4 – 2 reps @ 60%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

F. Front Squat
3 x 3 @ 80%

G. Clean Lift Off
*Set 1 – 3 reps @ 80% of 1-RM Clean
*Set 2 – 3 reps @ 90%
*Set 3 – 3 reps @ 100%
*Set 4 – 2 reps @ 110%
*Set 5 – 2 reps @ 120%