Competitors (Wednesday, 11/22/17)

 In Competition

A. Movement Prep

2 Rounds

3 Standing Hip Flexion Holds x 10 secs (Each Side)

10 Prone Plate Presses

5 HK KB Presses (Each Side)

 

B. Weightlifting

Snatch

3 x 1, across

Heavy

 

C. Strength

Back Squat

Build to a heavy 3

then 2 x 3 @ 85%

 

D. Metcon

20 min AMRAP

9 Hang Squat Clean & Jerk (185, 130#)

18 Deadlifts

27 cal Row

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