December 17 2015

Fitness:

Upper Pull/Gymnastics
A. Strict Pullup 8-10 x 4 pause 1-2 sec at the bottom with arms locked out
B. Strict T2b or knee to elbow 5-7 x 3 slow and controlled
+
12 min AMRAP
10 UB Thruster 95/75
150m row
30 DU or 20 sec of DU practice

Competition:

Speed Strength/Trunk and Shoulder Stability
A. HPS + Snatch+ OHS Work to a heavy but perfect single on the complex
B. Good Morning 8-10 x 4 @ 31×1 rest 2-3 min
C. FR Yoke Carry 150′ x 4 rest as needed
+
4 sets not for time
SA KB Snatch 8 per side
TGU 3 per side
rest as needed b/n sets