Team CFP 'Ghost Thrusters' Johnny, Rachael, Michael and Jessica.
Placed 28th out of 49 Teams over the weekends Riot Squat Competition.
Good work guys, a full weekend of competition is not an easy feat.
A) Deadlift - 3 RM
- No Dumping
- No Rounding of Back
B) For Time:
30 Ground to Overhead:50/35/30kg
30 Box Jumps 24/20"
20 Ground to Overhead
20 Box Jumps
10 Ground to Overhead
10 Box Jumps
Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 27%x3x4 (%of Back Squat)