Competition Class, 11/11/13

A.
Back Squat
-1x5 @ 70-75%
-1x3 @ 80-85%
-1x1 @ 90-95%
-4x3 @ 85%
Rest 2 min between sets



B.
Every 30 seconds, for 5 minutes (10 reps), complete:
-1 Hang Snatch @ 75%
(Hang Snatch from just above the knees)

C.
Three sets of:
-3 reps Snatch-grip Deadlift @ 110% of 1RM Snatch
Rest 45 sec
-10-15 HSPU - (If 15 reps is easy, perform at deficit)
Rest 45 sec

D.
Three sets for max reps of:
30 Sec Pull-Ups
30 Sec Rest
30 Sec Burpees
30 Sec Rest