November 5, 2018

2 Rounds of:
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Glute bridges
5 Push-ups
5 Plate squat @ tempo 3 sec down
+trainer led barbell warm up

Every 2:00 for 10:00
2 Segment pause power snatch right below the knee @ 55 – 68%

You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
8 – 6 – 4 – 2 reps of:
Barbell floor press
Supinated Strict pull-ups
Kettlebell front squats

Circuit 2 –
2 sets of:
100ft Rope pull
5 D-ball or sandbag ground-to-over shoulder

:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch

The Dry Tri is a Wrap! 

Thanks for all who came out to compete, cheer and help. Stay tuned for photos and more.


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