August 25, 2015: Competition

Strength:
A) Clean off blocks @ knee: 50/3, 60/3, 70/2, 75/2, 80/2, 85/2*3 sets
B) Every 45 sec x 9 min: 3 TNG Full Cleans @ 60%
C) EMOM: 3 DL from 4in riser x 6 min, increase load each set by 20lbs/10lbs to 3RM

Skill
A) accumulate 100 hollow/arch swings on bar

B) 10 min Emom 10 hollow push-ups plus 20 sec plank hold

C) after cond. – accumulate 100 Russian twists

Conditioning:
8 Rounds:
30 DU
8 STO (115/75)
8 TTB
rest 2:1