8-21-14

Don’t forget to register for the lifting seminar on Aug 30.

Fitness:

13 min AMRAP @ 85%
5 Squat Cleans
7 Burpee over Bar
200m row/run

rest 5 min

13 min AMRAP @ 85%
4-7 T2B
12 KBS
8/12 Pushups @ 3010

Competition:

Warmup-Shoulder Prehab and Barbell Complex on the Board

A. Power Clean 1 RM – 15 min
B. 8 min AMRAP; 80% of A
+
lets discuss individual warmups for each athlete