C12292014

 In Competitors

BASIC:
A. Bench Press
5 @ 75%,
3 @85%
MAX @ 95%
of 1rm
B. Band Pull aparts 100 reps AFAP
C.Skill
D. WOD

COMP:
A1.Back Squat 20RM;; rest 30 seconds
A2. Air Squat 20-30 reps after each attempt
B.Snatch 1.1.1; rest 15 sec x 5 sets; rest 3-4 min
C.EMOM 10: Power Snatch 3 TnG
D.Max Fast Kip HSPU x 5 sets
E.WOD

GOALS:
BASIC: For B make sure you show control on this!
COMP: Work up from week 1 #’s

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