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12/27/16 Comp

27
Dec

12/27/16 Comp

Competition Class

Barbell:
Clean and jerk

3 singles at 60%
3 singles @70%
3 singles @ 75%
2 singles @80 %
2 singles @90%
1 @95%

Strength

Wendler back squat
Week 3
Using a 90% training max

Working sets
5@75
3@85
1+@95

Metcon:
3 rounds
10 Ring dips
10 Power snatch (115/75)
30 double unders

Rest 1 min (weight change)

3 rounds
10 OHS (135/95)
5 m-up ( modify to 10 pull ups)
30 double unders

20 min cap

Core:
1 min plank
:30 hollow hold
:30 arch hold
3x (unbroken)

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