C07112014

 In Competitors

BASIC:

A.Back Squat 5×3

B. Pull-up 5×3

C. WOD

 

COMPETITOR:

A. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 10.10.10

C. Clean Pull High Block 10.10.10

D. bulgarian split squat 5 x 10; rest 90 seconds between legs w/DB in farmers hold

E. 4 sets of:

500m Row

rest 2 min

 

GOALS:

BASIC: Add weight or lighter band to the strict pull-ups

WOD: For D make sure its 5 sets of 10 reps unbroken then switch legs..etc. 5 sets for each leg!

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