W.U.. Rack Position for Thrusters and Lax Ball 

W.O.D  5 Rounds for time of 

  • 25-20-15-10-5:  Thrusters 
  • 5-10-15-1=20-25: Ring Dips

RX Thruster Weight:  

  • M:75,95,115,135,155
  • W:65,75,95,115,135

Aux Posterior work: 5 sets

  • DB or KB Bent Row x 10
  • Good Mornings x 15
  • Bent Lateral Row x 20

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OLY Group:

  • Clean and Jerk:  70% x 3 (2), 75% x 2 (3)
  • Clean Deadlift: 108% x 4 (5)
  • Front Squat:  85% x 4 (5)

 

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