Friday 30.06.2017


Scaled) 3 Rounds

75 Skips

50 Air Squats

25 Calorie Row

Rx) "Escape From Wonderland"

3 Rounds

75 Double Unders

50 Air Squats

25 Calorie Row

Comp) 1) Clean Pull + High Hang Squat Clean + Hang Squat Clean

Set 1: 2x with empty barbell

Set 2: 35% of 1rm C&J

Set 3: 50%

Set 4: 55%

Set 5: 60%

+ 5 additional sets, build to a heavy set for the day.

2) Back Squat - 15 Rep

(compare to June 5th)

3) "Escape From Wonderland"


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