So for all you waiting on the results of the challenge you are going to have to wait another day. I have gotten through almost everything and will be finished up tomorrow night. Hate to keep everyone waiting but I want to make sure I cross all my T's and dot all my I's. 

Workout of the Day:

1) Coach Led Warm-up

2) Back Squat 5-5-5-5-5 Reps AHAP. Wrk up to around 90-95% of your 5RM and use it for all sets. If you do not have a 5RM work up to a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 10 Thrusters 75/55
Odd Minutes - 45 Second Hollow Hold

4) Mobility/Stretching

Competition Programming:

1) Back Squat  6x2@ 85% of your 1RM

2) 10 Minute AMRAP of
10 DB Lunges 50/35
20 DB Snatches Alternating Arms 50/35
30 Box Jumps 24/20

3) Not for time complete 3 rounds of
20 Russian Twists
20 V-ups

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