REVIEW: Front squat/back squat
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Skill: Barbell grip test
Contest time, who is the champ?! Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other). Winner is the one who can hold on the longest without dropping their end.
REVIEW: SNATCH
WORK:
5 rounds for time of:
15 Power Snatches, 95/65 lbs
Row, 500 m
Rx2: 3 Rounds
Rx3: 5 rounds
15 alternating dumbbell hang power snatch any load
SILVERS:
Same lift
Same skill with appropriate weight
Same workout Rx3 standards (single arm alternating dumbbell hang power snatches)
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