Skill:  Posterior WORK

5 sets of

  • 15 x GHD Back Ext or 20 x Wt'd supermans
  • 10-12 x Bent Over Rows with KB's x 2 53/35 or as heavy as possible
  • 15 x Bent Lateral Rows using 2 x 5's, 2 x 10's or 15's

W.O.D  5 RFT of

  • 10 x HSPU
  • 2 x Rope Ascents
  • 10 x TTB

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OLY Group:

  • Snatch:  80%, 83%, 85%, 87%, 85%, 82% x 1 each
  • C & J: 80%, 83%, 85%, 87%, 85%, 82% x 1 each
  • RDL: 60% (of Back Squat) 7 reps x 4 sets

 

 

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