Strength

Power Clean + Hang Clean + Jerk
5 sets of 1 across
Start at 70% of 1RM C&J
Target a 5-10lb increase each week

WOD

21-15-9
Pull-ups
Hang Power Snatches 95/65
40 Double Unders

L3: Chest to bar, Hang Power Snatch 115/75

Comp HW

BPS Day 29 (Final Day!)
15 Min for Quality
5 Inch Worms
1 Minute Hanging From Pull Up Bar
1 Minute Farmer's Carry 35/25 per hand

3:00 Accumulate as much time in Ring Support
3:00 Accumulate as much time in Bottom of Ring Dip
3:00 Accumulate as much time in False Grip ring Pull Up Hold

Comment

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