Friday, 091616

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Lynn 143# Snatch Simgle @ last Saturday’s pre 5k lift. 

Competition:

am 

A. OHS; 3RM + 2×3@90% 

B. Back Squat – 5RM with 2 second each rep + 2×5@90% with pause

C. Weighted strict muscle ups 6 x 2. Rest 2-2:30 between 

 

pm
A. 10-8-6

Muscle ups 
2x assault bike Cal (20/16/12)

Shoulder to overhead 225/133-148

Rest 10-15 min 

B. 5 rds w/ 20/14# vest on

25m sled push (heavy – athlete chooses weight)

200m run backwards 

10 strict pullups

5 strict hspu 3/1″ deficit 

C. 100 PVC dislocates + 50 double bent over seated rows