January 21 2016

Fitness:

Ballistics/Core Stability/Shoulder Strength
A1. SA KB Clean and Press 5-7 per side x 4 rest as needed
A2. Sled Push 15-20 sec of work x 4 rest as needed
B1. Spider Man Crawl 75′ x 4 rest as needed
B2. RIng Row (feet elevated) 8 reps x 4 rest as needed
+
5 sets not for time
1 suicide (2 suicides on odd sets 1,3 and 5)
2 Wall Walk (Sub for WW= 30 sec FLR + 5-7 Pushups @ 3010)
5 KB Snatch per side

Competition:

Open Prep
Warmup 10-15 mins
Movement Specific
PS
Wallball
Singles/DU’s

14 min AMRAP
20 PS 75/55 Masters Males-HPC and Jerk 95/65
80 Wallballs
100 DU’s
Compare to 12-14-15