Monday, December 3rd, 2012

Monday, December 3rd, 2012

C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No more than 3 sets)
A. Work to 1 Rep Max High Hang Snatch(Full Squat), 10 minute time limit.
B. Muscle Clean Cluster, 1.1.1 x 5 sets, rest as needed between sets,
C1. High Bar Back Squat @ 22×2, 2 reps x 3 sets, rest 1 minute between sets.
C2. Muscle Up Cluster, 2.2.2 x 3 sets, rest 1 minute between sets.
If you cannot perform required amount of muscle ups, bump down rep scheme, or perform 3 chest to bar pull ups + 3 ring dips for each cluster, or work tech of the muscle ups