Strength:
A1) Bench Press: 10,8,6,6 increase load each set
A2) Tempo Bench Pull: 4×5 @ 51X1 tempo
Skill
10 Rounds at a steady pace
– 3 Kips on rings ( focus on tight body and not losing arch on back swing)
– 3-5 Ring MU
Conditioning:
For Time In Honor of Becky Sefscik:
Becky Sefscik, 30 years old, was a former aviation structural mechanic in the US Navy. She was a friend to many, a sister, a loving daughter, a coach, a student, an athlete and a mom to her two fur babies, her boys. Becky was passionate, kind, strong, courageous, smart, loyal beautiful and so loving. In her 30 short years, she touched the lives of so many. She made the world a better place and will be greatly missed. "Let all that you do, be done in love." 1 Corinthians 16:14. #thebasicest
800m run
30 Snatches, full squat (95/65)
400 m run
30 Hang Cleans, full squat (95/65)
200m run
30 Back Squats (95/65)
400m run
30 push-ups
800m run
30 pull-ups