April 20 2016

Fitness:

Absolute Strength/Strength Speed
A. RDL 4 x 6-8 rest 2 min
B. Hang Clean 4 x 6-8 rest 2 min
+
5 sets
Shuttle run (length of parking lot)
10 DB Thrusters
rest 1 min
+
3 sets
10 Powell Raise per side @ 3010
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

Competition:

A. Row 1k
rest 2 min x 4
**Goal- Use 30 min TT AVG/500m (-2 to 3 sec)
+
5-6 sets
Legless RC
Double KB OH Carry 150′
L-Sit AMSAP (in paralletes only)
rest as needed