C06102014

 In Competitors

BASIC:

A. Deadlift 5×3

B. Box Jump OTM 10; 2 jumps @ 90% of 1rm

C. WOD

 

COMPETITOR:

A. Snatch from high block 5 rep; rest 20 sec between reps

B. Deadlift 10 AHAP

C. Snatch Pull High Block 10.10.10

D. Bench DB row alt hands 5 sets x 10 reps; rest 90 seconds between hands

E. 5 Hang Power Clean TnG, 25 second Airdyne; rest 4-6 min x 5sets

 

GOALS:

BASIC: If back is tender from yesterday go easy. Remember you don’t do Skill work with class!

COMPETITOR: Last week of 10’s (for now) so bring it!

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