C02032015

 In Competitors

BASIC:
A.OTM 10: Deadlift
2 reps @ 50% of 1RM
B.Split Squat 5×10 alt leg
Rocks
C.WOD

COMP:
A.Push Press max reps @84% x 4 sets
B. 3 second snatch pull into Full Snatch heavy single
C.OTM 10:
Muscle 1-3 all 10 min and unbroken sets
D. WOD

GOALS:
BASIC: Speed work on A. Work up from last week for B
COMP: Make B a slow pull off ground to the top of knees

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