Wed, 121014

1st – 3rd – podium sweep for the ladies!
am

A. Bench Press – EMOM x 6 @90% of 1RM
B. Ring Dip – #’d; build to 5RM + 2 x 5-7 strict at bodyweight
C. Band Scap Squeezes 4 x 15-20
D. 10 min of Shoulder retraction / positional ; work 
pm
A. 
amrap 8@80%
5 Power Snatch (115/83)
6 bar facing burpees 
7 Front SqTs
rest 4 min 
amrap 6@90% 
4 Thrusters (135)
6 C2B pullups 
8 box jumps (24/20)
rest 3 min 
amrap 4 @100%
6 kb SqT cleans (53/35)
20 double Unders 
 into , 
10-20 min row with @2:20/2:30 pace w/ Mask if you have 
B. Reverse Hyper 3 x 20 @25% of Back SqT
C. Recovery – athlete specific 
One Session:
A. Bench Press
B. WOD’s 
C. Recovery 

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