C09052014

 In Competitors

BASIC:

A. Back Squat 3 @ 70%

3 @ 80%

3+ @ 90%

B. Pull-up 5×5

C. Skill

D. . WOD

 

COMPETITOR:

A. Clean from high block 3 rep; rest 10 sec between reps; rest 3 min

B. Clean Pull High Block 3.3.3

C. Bent over row 8-10 reps x 4 sets @3131

D. Pull-up 5.3.1.5.3.1

E. WOD

 

GOALS:

BASIC: same weight for all sets of pull-ups.

COMP: Last week of 3’s !

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