C12152014

 In Competitors

BASIC:
A. Bench Press
5@ 65%,
5 @76%
MAX @ 85%
of 1rm
B. Seated DB Press 5 x10
C.Skill
D. WOD

COMP:
A1.Back Squat 20RM;; rest 30 seconds
A2. Air Squat 20-30 reps after each attempt
B.Squat Snatch 1RM
C.EMOM 10: Power Snatch 2 TnG
D.Max Fast Kip HSPU x 5 sets
E.WOD

GOALS:
BASIC: Good tempo for B
COMP: C is same as last week, improve speed/TnG

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