C09172014

 In Competitors

BASIC:

A. Press

5 @ 40%

5 @ 50%

5+ @ 60%

B. DB Standing Push Press 5 sets at 55/35# max reps

C. WOD

 

COMPETITOR:

A. Back Squat 5 sets x 1 reps @85% of Monday

 

B.. Split Jerk 90% of 1RM with 20 second hold at top x 4-6 sets

 

C.. OTM 10: 2 Muscle Ups
E. WOD

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