C12122014

 In Competitors

BASIC:
A.Back Squat
5@40%
5@50%
5@60%
of 1RM

B.5 sets 90 degree step-ups 10 reps alt leg; rest 90 seconds
C.Skill
D.WOD

COMP:
A1.20RM BS; rest 30 seconds
A2.20-30 Air Squats
B.Squat Clean 1.1;rest 15 seconds x 5
C.EMOM 10: 2 Power Clean TnG
D.5 sets Max Butterfly c2b Pull-ups
E.WOD

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