Wednesday 1/1/14 Competition

Workout of the Day
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)

Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. You will want to use straps for these.)
Rest as needed

Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
2 Rope Climbs (or Legless Rope Climbs if you would like)
15-Meter Handstand Walk
Row 500 Meters
5 Wall Climbs

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