C09152014

 In Competitors

BASIC:

A.Bench Press

5 @ 40%

5 @ 50%

5+ @ 60%

B. Ring Dip 8 x max

C. WOD

 

COMPETITOR:

A1. Back Squat 1 AHAP

A2. Back Squat 1 @90% x 2 sets

B. Split Jerk 1RM

C. “Death by “Strict HSPU”

D. Every 2 minutes for 12 minutes: Squat Clean 2 reps HEAVY

E. 3:00 min of total work for Ring L-Sit

 

GOALS:

BASIC: Deload

COMPETITOR: Go big on the Squat Clean

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