C08222014

 In Competitors

BASIC:
A. Back Squat 5 @ 40%
5 @ 50%
5 @ 60% *all off 1RM last week
C. Max Chin over bar holds x 7 sets; rest 90 seconds
D. . WOD

COMPETITOR:
A. Clean from high block 3 rep; rest 10 sec between reps; rest 3 min

B. Clean Pull High Block 3.3.3

C. Clean.Hang Clean.Split Jerk, 1.2.1 reps x 3 heavy sets

D. Pull-up 3.3.3.3.3

E. WOD

 

GOALS:

BASIC: Speed work, same tempo as Wendesday

COMP: Clean = squat. so complex is 1 clean, 2 hang clean, 1 split jerk *cough* Tawnya 🙂

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