Competitors (Friday, 9/8/17)

 In Competition

A. Movement Prep

2 Rounds

10 Black Burns

10 Prone PVC Presses

5 Push Ups to Down Dog

 

B. Weightlifting 

E2MOM x 10 (5 Rounds)

2 Hang Squat Snatch,

*Above knee. Across. Moderate Weight.

*5-10 lbs heavier than last week

 

C. Metcon

For Time:

21 S2OH (115, 75)

800 m Run

15 S2OH

400 m Run

9 S2OH

200 m Run

 

Rx + (155, 115)

 

D. Strength

Suitcase Deadlift

3 x 18 , Climbing

Try to end at the same weight or heavier than last week. If you cannot go any heavier, try to do 2 sets at your ending weight from last week

 

E. Weightlifting

E2MOM x 10 (5 Rounds)

2 Jerks , across

5 – 10 lbs heavier than last week

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