9 DAYS UNTIL SECTIONALS
LIFTING:
Overhead Squat*
65%x5x3
70%x3x3
WOD1:
Run 400m
10 Muscle ups#
Run 400m
20 Strict pullups
Run 400m
30 Kipping pullups
# substitute muscle up progression
WOD2: (Competitors only)
2K run - route TBA - prepare for inclement weather.
Wear appropriate footwear.
*Use 100% of snatch if you do not have an overhead squat 1RM.
If you don't have a snatch 1RM, use the percentage of your clean & jerk on the records board in the gym. If you don't have a clean & jerk 1RM, then you need to attend saturday weightlifting more often to do all the above 1RM lifts...
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