January 14 2016

Fitness:

Ballistics/Core Stability/Shoulder Strength
A1. SA KBS 12 per arm x 5 no rest
A2. SA KB Press (Push) 5-7 per arm x 5 rest as needed
B1. Reverse Bear Crawl 150′ x 4 no rest
B2. RIng Row (feet elevated) 10 reps x 4 rest as needed
+
5 sets not for time
1 suicide (2 suicides on odd sets 1,3 and 5)
1 Wall Walk (Sub for WW= 30 sec FLR + 5-7 Pushups @ 3010)
6 KB Snatch per side

Competition:

Speed Strength/Trunk and Shoulder Stability
A. Snatch+ 1 OHS Work to a heavy but perfect single on the complex
B. RDL 4-5 x 4 @ 31×1 rest 2-3 min
C. FR Yoke Carry 150′ x 4 rest as needed
D1. Push Press 4-5 x 4 rest as needed
D2. Strict Ring Pullup (rings to chest) 3-5 x 4 rest as needed