November 13 2015

Fitness:

A. DB Thruster 12 reps x 5 sets rest 2 min (increase weight per set)
B. SA DB Row 12 per arm x 4 sets rest as needed
+
4 sets
150′ Reverse Bear Crawl
10 Double KB FS+ Walk 50′ before putting KB’s down (Walk with KB’s in Front Rack)
1 Sled
+
3 sets
12 Face Pulls
Black Burns 10-20 sec @ each position

Competition:

A.Snatch to OH Squat Max rest as needed
B. Deadlift Off Blocks with Bar Below Knee 5RM rest as needed
C. -10% of C for 5 rest as needed
D. BB Front Rack Lunge 6 each leg x 5 sets rest as needed
+
Females
4 sets
6 Bounding Box Jumps
8 UB Strict Pullups (yes, may use a band)
+
(Males and Females)
5 rounds for time
12 Burpee to 6″ reach
35 UB DU