Performance: Rest & Recovery Day

Competition:

1) Straight-Legged Deadlift
3 sets x 8 reps @ 50% Back Squat 1-RM

2) 3 rounds:
3 x muscle ups
6 x power cleans (155/105)
9 box jumps (30/24″)

Rest exactly 5 minutes then,

3) 3 rounds:
5 x power snatch (135/80 lbs)
10 x handstand push ups
15 CTB pull ups (regular pull ups for females)