20170630

20170630:

Narrow Grip Bench Press: Find a 10RM, 10x-5%, 1x-10%

Then,

5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Comp:
1. Snatch Test
1RM

2. Clean & Jerk Test
1RM

3. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
5 Strict Deficit HSPU
Rest :45
4 Strict Deficit HSPU
Rest :30
3 Strict Deficit HSPU
Rest :15
2 Strict Deficit HSPU
*Doesn’t have to be unbroken

4. Conditioning
5 RFT:
8 DB Power Snatches (100/70) (4/side)
12 Burpee Box Jump Overs (24/20″)

5. Midline (Anterior)
Tabata: Hollow Hold

6. Midline (Posterior)
400m D-Ball Carry (150/100)

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