Going forward i need all of the comp members to do their o-lifts on the platforms NO EXCEPTIONS
Also as much as possible stay in the corner i am working on making a dedicated COMP area but i just want both classes to be able to run smooth and together so i don't not have to make a set comp class and still allow you all to do the comps wods at ta time that is convenient for you!
Thank You
O-lift
2x5--- 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
High Bar Back Squat 88% x 3 x 5
Wod # 1
5 Min AMRAP
3 Min MAx Squat Snatch 135/95
2 Min Max GHD's
Wod # 2
TEAM Conditioning
In teams of 4.
3 rounds for time of:
250 Double-Unders
50 Pistols (25l/25r – apportion in any order, but team must complete 25 on left & 25 on right)
25 Push Jerks 155/105#
Rules: Teams may apportion the reps in any way. There is no limit to how many or how few reps an individual athlete may perform.
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