6/12/17

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These three ladies competed in the Cherry Creek Triple Threat Pro Division on Sunday. They placed 4th and were 1 point from 3rd place! 

Warm Up:
250 Row
10 Push Ups
15 MB Cleans

Mobility:
Tricep Barbell Crush 2 mins per arm

Strength: 12 mins
3×8 Giant sets climbing
DB Alternating Bench Press https://www.youtube.com/watch?v=unuUEfH4Az4
DB Alternating Curl
DB Flat Bench Flies

Metcon:
10 Min EMOM
2 Squat Cleans

Rest 2 minutes

3 Rounds
20 Box Jumps 24/20
16 Front Rack Lunge  75/55 (8 each leg)
12 Burpee

Elite Competition Class

1) Snatch 20 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

 

2) Overhead Squats: 15 Mins
6×6 Across

 

3) Conditioning: 10 min
5 Clean (255/180)
10 Deficit HSPU
7 Clean (225/155)
10 Deficit HSPU
9 Clean (185/115)
10 Deficit HSPU