Strength
a) Front Squat – 20 min to work up to a heavy single
b) One Arm High Pulls – 4×15 (light)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements
REMINDER: Judges meeting for The Open is this Sunday at 3pm!