Friday 16th June

Posted on 15th June 2017 by Chris Cummins

Skill/Strength

Same as 2 weeks ago – Add 5kg
20 Min Time Limit
Box Squat (Low, Set up below parrallel)
6 – 10 Sets of 2 Reps @ ~70-80% of 1RM
-Idea here is speed on the way up. Nice and controlled on the way down, but weight wants to be light enough to add speed on the way up
-Vertical shin not as imporant on these box squats, emphasis is on speed out of the hole
-1 Min Rest

WOD

15-12-9
Single Arm DB Thrusters Right (22.5/15)
Single Arm DB Thrusters Left
DB Snatch Right
DB Snatch Left
-15 Min Cap

Comp

Pre Workout
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
10 Min Cap

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