C01072015

 In Competitors

BASIC:
A.Strict Press
5@40%
5@50%
5@60%
of 1RM
*all reps done @31X1 tempo

B. Skill
C. WOD

COMP:
A1. Front Squat 20RM; rest 30 sec
A2. 20-30 Air Squats
B.Split Jerk 1.1; rest 15 x 5; rest 3 min
C.EMOM 10: 2 Fast Power Jerks
D.Ring Dip 5 sets @ max reps kip/fast
E.WOD

GOALS:
BASIC: Tempo + extra mobility
COMP: Kill it, last week!

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