C12312014

 In Competitors

BASIC:
A.Strict Press
5@75%
3@85%
max@95%
of 1RM

B.seated DB press 5 x max @ 35/15#; rest 90 seconds
C.Skill
D.WOD

COMP:
A1. Front Squat 20RM; rest 30 sec
A2. 20-30 Air Squats
B.Split Jerk 1.1.1; rest 15 x 5; rest 3 min
C.EMOM 10: 3 Fast Power Jerks
D.Ring Dip 5 sets @ max reps kip/fast
E.WOD

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