C01092015

 In Competitors

BASIC:
A.Back Squat
5@40%
5@50%
5@60%
of 1RM
*all reps done @31X1

B.Skill
C.WOD

COMP:
A1.20RM BS; rest 30 seconds
A2.20-30 Air Squats
B.Squat Clean 1.1.1; rest 15 x 5 ; rest 3 min
C.EMOM 10: 3 Power Clean TnG
D.5 sets Max Butterfly c2b Pull-ups
E. WOD

GOALS:
BASIC: for SKILL use same tempo
COMP: last day of 20 .. until next year 🙂

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