11/3/17 C4605 "Meet Diane"

November 2, 2017

WU 0:00-15:00

500m Row

Then.....

3 Rounds: 10 Reps Each

CS. High Pull + Ext.Rot. + OH Press

Wall Squats w/ 5 Sec Pause at Bottom (Hands OH)

Zots Press (Increase Weight each Round)

 

BACKBONE 15:00-35:00

"Snatch + OH Squat"

1x (3 + 3) @ Bar

1x (3 + 3) @ 40%

2x (3 + 3) @ 50%

2x (3 + 3) @ 60%

3x (3 + 3) @ 65-75%

 

BATTLE 35:00-55:00

"Diane" (6 min Cap)

21 - 15 - 9

Deadlift @ 50%

HSPU (any style)

** Broken up into Two Heats. Athletes Judge each other!!

Prescribed RX weight is 225/155 in Kilos 103K/70k. If your 50% is more

than the RX weight, please do it with the RX weight, don't go heavier.

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