ENTER YOUR
— 18.3 SCORES —
BEFORE 8:00PM
WarmUp:
20 Banded Straight Arm Pulldowns
20 Banded Face Pulls
10/10 Banded OH Pulls
10 Banded Pass Throughs
10 Wall Slides
2 Rounds:
10 Leg Swings F2B
10 Leg Swings S2S
10 Walkouts
10 Pry Squats
With an empty BB:
7 Snatch Grip Deadlifts
7 Hang Snatches
7 OHS w/ 3 second hold in the bottom
7 Snatch Push Press
3 OHS at 50%
A) OHS
3-3-3-3-3
Start at 70-75% and work to a heavy 3 reps,
reps should be challenging but you should not fail
B) 21-15-9
OHS @95/65
C2B PullUps
— OR —
21-15-9
OHS @75/55
PullUps
— OR —
21-15-9
Front Squats @75/55
PullUps
— OR —
21-15-9
Front Squats @45/35
Jumping PullUps or Ring Rows
