Competition {03/09/15}

 In Competition

AM Session:

A.
2mile Run
*85% ME

B.
Every 2min for 10min:
5-7 Deficit Parallette HSPU
*6″ deficit. Measure from top of parallette

PM Session:

A.
PM
Every 2min for 16min:
Hang Clean + Clean
*Build into a heavy complex

B.
Back Squat
5×5 @ 90% of 5RM

C.
4 Rounds of:
Min 1: 15 RKBS (70, 53)
Min 2: 30 sec Parallette L-Sit
Min 3: 10 GHD Hip Extensions

D.
EMOM:
Complete 20 DUs + 1 C&J
*Guys start at 135
*Girls start at 95
Increase by 10lbs each minute until you can no longer complete the C&J. Cleans can be power or full

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