C01132015

 In Competitors

BASIC:
A.Deadlift
[email protected]%
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of 1RM
B.Step ups 10 Right; rest 60, 10 left; rest 2:00 x 5 sets
C.WOD

COMP:
A.Push Press max reps @75% x 6 sets
B.Snatch Pull.Power Snatch. Snatch Balance. 2.1.1 x 4 sets
C.Ring Dip EMOM 5: 10 Ring Dips
D. WOD

GOALS:
Basic: for B add weight if needed. Keep step-ups at 20 inch or smaller. slow and control
COMP: A is of 1rm. B is tech work, don’t go crazy.

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