Grunt/Comp Class 6/22/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

push press + push jerk + split jerk (15min to build a max: 1+1+1)

Accessory

4 sets:

A. 10 Close grip DB Press (both hex heads touching)

**rest 30sec before B

**Build a really hard set

B. Sub Max (1-2 shy of failure) Strict Chest to ring pullups

*Goal is 5+, scale by jumping then slow eccentric

**Rest 90sec before A

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

100ft Forward sled drag (INSIDE on rubber floor NOT turf) 180/120#

10 KB Burpee Deadlift 70/53# -per hand

100ft Reverse Sled Drag

100ft DBL KB Front rack Walk 70/53#-hand
*Forward drag- straps in hands over shoulders, don’t loop arms inside straps

*Start at different station if needed due to class size

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