Comp Training 8.8.17

Session 1
“Lil Pigs”
Row 2:00 max cal
Rest 1:00
5 minute AMRAP
6 burpees
6 back squats 185/130
Rest 1:00
Row 2:00 max cal

Session 2
1) Snatch Pull + Hang Snatch + OH Squat: starting @60% of your 2rm 5-7 sets to find a max then x1@90%

2) 5 rounds
200m Sprint
Alternating DB Bench Press x12 heaviest possible
(Hold both DB in extension to begin. Alternate which arm you lower always keeping at least one arm in extension.)
*rest 90 sec Btwn rounds

3) For quality!
Hollow Rocks x100
Arch Rocks x100
*split any way


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