C12012014

 In Competitors

BASIC:
A. Bench Press
5@ 75%,
3 @85%
1+ @ 95%
B. Ring Dip 8 sets x max reps Strict
C. WOD

COMP:
A1.Back Squat 20RM; rest 30 seconds
A2. Air Squat 20-30 reps after each attempt
B.Squat Snatch 1.1.1; rest 15 seconds x 5 sets; rest as needed
C.EMOM 10: Power Snatch 3 TnG
D.Max Fast Kip HSPU x 5 sets
E.WOD

GOALS:
BASIC: Same test as 4 weeks ago
COMP: New program. EASY first day to test the volume of work. This is loading up to Open. C. is 3 POWER snatchs must TnG. Find a weight for all 10 sets

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