C12222014

 In Competitors

BASIC:
A. Bench Press
3@ 70%,
3 @80%
MAX @ 90%
of 1rm
B. Seated DB Press 5 x10
C.Skill with class but Max Hollow Rocks instead of Deadlift
D. WOD

COMP:
A1.Back Squat 20RM;; rest 30 seconds
A2. Air Squat 20-30 reps after each attempt
B.Snatch.OHS 1.1 x 5 @75% of 1RM
C.EMOM 10: Power Snatch 1 Heavy
D.Max Fast Kip HSPU x 5 sets
E.WOD

GOALS:
BASIC: Work up from last week on B
COMP: Try to keep same wight for C

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