C09012014

 In Competitors

BASIC:

A.Bench Press

3 @ 65%

3 @ 75%

3+ @ 85%

B. 7 x Max Ring Dips

C. WOD

COMPETITOR:

A1. Back Squat 3 AHAP

A2. Back Squat 3 @90% x 2 sets

B1. Push Press 3 AHAP

B2. Push Press 3 @ 90% x 2 sets

C. Hang Clean. Squat Clean. Split Jerk. 2.1.2; work up, don’t drop bar

D.

4-6 Prowler 50m

 

GOALS:

BASIC: Max out on last set

COMP: Go HAM on the prowlers

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