Workout of the Day
A. Work up to a heavy 2 rep TnG power jerk
B. TnG power jerk @65% A
2.2.2.2.2.2.2
C. Max cal in 5min on assault bike
Competition
Comp AM
A) 2 Min AMRAP
5 Thrusters (115)
5 T2B
Rest: 1min
7 Sets
Comp PM
A) Back Sqt
2 X 3-5 @ 75
2 S 3-5 @ 80
2 X 2 @ 85
3 X 1 @ 90
B) Front Rack Split Squat @ 12X1
3 X 3-5 Ea
C) Wtd MU or Wtd pull up+ wtd dip
20 *NFT
D) Seated Good Morning
5 X 4-6
E) GHD Back Ext
5 X 8-10
*Hold Top 2sec
F) Cond:
7 Min AMRAP
PC (155)(2.4.6…)
HSPU (2,3,4,…)

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