Workout of the Day
A. BSQT
5.5.5.5. @3X01 (focus on slow controlled decent and exploding back up)
B. 5 rounds for time
10 DB S2OH
15 push ups (pause at top :1)
Competition
A) Clean
4 x 1 @ 85-87.5%
B) Clean Pull
3 x 1 @ 110%
C) 2:30: Wall Ball 2:30 Row Cal Rest: 1:30 2:00 Box Overs 2:00 AsBike Rest: 1:15 1:30 PC (185) 1:30 Row Cal Rest: 1:00 1:00 Burees 1:00 AsBike Rest: 45sec 30: Row Cal 30 DL (185) fast
D) EMOM 8 min Odd: Hang Clean x 5 Even: 15 UB HSPU
E) EMOM 6min Odd: OHS x 6 Even: 15 UB T2B
F) EMOM 4min Odd: Jerk x 7 *rack is fine Even: HSW 50ft