C01212015

 In Competitors

BASIC:
A.Strict Press
3@70%
3@80%
3@90%
of 1RM
B. Bent over row 4 x 10
C.Skill
D. WOD

COMP:
A.Hang Power Clean TnG 8.8.8.8.8
B. Def Deadlift 4×10
C. 4 sets AFAP 10 Burpee Box Jumps; rest as needed
D. WOD

GOALS:
BASIC: Control all reps on B
COMP: Stand on old steel plate or 25#plates. go light and use this as hamstring and lower back rehab

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