C09162014

 In Competitors

BASIC:

A. Deadlift

5 @ 40%

5 @ 50%

5+ @ 60%

B. 20m OH lunge w/45/25# plate x 6 sets

C. Skill

D. WDD

 

COMPETITOR:

A. Snatch from high block 1 RM

B. Snatch Balance 1RM

C. GHR 5 x 8-12 reps

D. Pull-up @31X1; 3.2.1.3.2.1

E. 4 sets:

1 min Shrug Pulls @ 225/135#

rest 1 min

Max 20’ box jump with 55/35 DB in 1 min

rest 3 min

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