Competition Class, 11/15/13

A.
Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)

Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

C.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean

Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

D.
Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds