Two Things:
1.) GREAT JOB on 16.3 – VERY PROUD OF EVERYONE
2.) ALL SCALED OPEN COMPETITORS NEED TO DOUBLE CHECK THEIR SCORE SHEETS AT THE GYM. IF YOUR JUDGE USED AN RX SCORE SHEET FOR A SCALED WORKOUT, IT DID NOT ACCOUNT FOR THE EXTRA TWO REPS PER ROUND (5 C2B as opposed to 3 Bar MU). ALL SCORE SHEETS HAVE BEEN AMENDED (THANK YOU TO THE FAM THAT TOOK CARE OF IT LAST NIGHT – YOU ARE AWESOME) AND ARE IN THE STACK ON THE TABLE AT THE GYM. PLEASE DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE.
Warm-Up:
3 Rounds
– 30 sec burpee/ 30 sec rest
TEAM ROW: 3k Row
– In Teams of 3, Row 3,000 meters, rotating every 250m sprint.
– Losing teams will have a 200m run w/ MB Penalty
*Clean Review*
Olympic:
Clean:
3@60%, 2@70%, then…
Starting at 80% – complete 6 x 1, building each set
*A miss counts as a rep
*only increase after a make
*start at 80% and build
*** BE AGGRESSIVE! GO AFTER BIG WEIGHTS & PR’S***
Recovery:
– Banded Ham/ Hip
– Pec in Rig
– Wall Calf