Skill Work:  Baseline and development of movements to be performed

W.O.D 4 Rounds for time of

  • 3 x Strict HSPU
  • 6 x Muscle Up's
  • 9 x Burpees
  • 12 x Box Jumps 24/20
  • 21 x Situps

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OLY Group:

  • Back Squat:  1 RM + 25# * 64% 3 sets of 3
  • Power Clean Triples:  Build to heavy 3, 90% x 3, 85% x 3, 80% x 3
  • Halting Clean Deadlift + High Pull:  85%  3 x 5 reps
  • Power Snatch Doubles:  Build to heavy 2, 90% x 2, 85% x 2, 80% x 2
  • Strict Press:  5 x 5 @ ???
  • Good Mornings:  135/95  3 reps x 7 sets

 

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