8.21.15 COMPETITORS

August 20, 2015

STRENGTH:

A1) Back squat: 60%x 10 reps, 65%x 8 reps, 70%x 8 reps, 75%x 8 reps.

-Rest 10 minutes

A2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.

*Rest 2 minutes between sets.

B. METCON

7 rounds (21 minutes) – EMOM, perform:

Minute 1 = 45 Double Unders
Minute 2 = 5x hang power clean (175#-225#/115#-155#)
Choose a heavy but UB weight
Minute 3 = 10x burpees over barbell

C. CORE
6 rounds:
20m backwards sled drag (AHAP)
90 seconds rest
*For these, it is just like a normal sled drag, but you will be walking backwards

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