COMPETITORS 12.24.15

December 23, 2015

A. OLY
E2M for 14
1 Squat Clean and Jerk
*Work up to a max for the day

Then

Every :30 for 7 minutes
1 power clean and jerk @85% of your max.
*Try and use 5-10lbs more than last time we did this.

B. METCON
EMOM 21
Min 1:16 C2B
Min 2:16 Box Jump overs (24,20)
Min 3:16 Wallballs (20,14)

–if you completed last weeks 14, then go up to 15 or 16 this week your call. If you did not complete last weeks, stay where you were increasing any element you can. This is the last week of this wod.

C. STRENGTH
1. Bench Press with Clean Grip, anywhere inside the lines.
2 warm up sets then 3@70%,3@80%,3+@90%

2. Pendlay Rows
5×8 reps increase each set to max

Superset 1. and 2. with :60 rest between each set

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