Press

3-3-3-3-3, building

-THEN- 

20 minute EMOM (every other minute)

20 yd sled push/drag

ME Thruster

* 1st minute, complete sled push, then max effort thrusters in the first minute.  Second minute is rest.   3rd minute is work, etc. 

score is thrusters

 

Level 1 -

45/empty sled & empty bar 

Level 2 - 

95/45 On sled & 65/35 thruster

Level 3 - 

Press = 3 sets of 8 tempo ring dips( 3 seconds down, 3 hold at bottom, 3 up, 3 hold at top)

135/95 sled & 95/65

 

Competitor homework

3 sets alternating of : 

A) 30-35 unbroken 30 lb wallballs

B) 3 Clean first pull, heavy and perfect. 

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