If you are participating in the In-House partner comp on Saturday tomorrow will should be your last day of training for the week. Take off Thursday and come in Friday for a pre-comp WOD.
A. Clean & Jerk – Hit one at each percentage; 60%, 70, 80, 65, 75, 85
B1. Choose One:(depending on what you did for your test)
Chest to Bar Chin-Up or Chin-Up – 5 Sets; continue your rep scheme from the previous week.
Underhand Supine Inverted chest to bar Row – Max reps x 5
Partner assisted Chin-up – If you are close to completing a chin-up or chest to bar you will have one of your fellow athletes or coaches assist you to complete at least 2 reps x 5 sets
B2. Behind the Neck Overhead Press or Overhead Press – 4 sets of 8; Take your max reps you completed, look at the predicted 1RM on the wall and use 55-60% as a guide. If you completed these behind the neck for the test, do the same here. If you completed this last week and were able to get through all your reps, try to add 5#.
C. WOD(AMRAP 10)
For the KBS choose a weight you can get through unbroken
When choosing between Alpha, Bravo, and Charlie, choose a reps scheme that will allow you to move through each round smoothly.