May 3 2016

Fitness:

A1. FR Step Up 4 x 6 per side control eccentric (do not alternate legs) rest 60 sec (build)
A2. DB Press from Half Kneeling 4 x 7 per @ 3010 (Palms facing) no rest (use heaviest weight from last week)
+
5 sets
4-5 (F), 6-8(M) Supinated PU(based off of last week, add 1-2 reps for each set)
8 Front Rack Forward Lunges (8 per side) step forward and then step back
SA Waiter Carry 150′ on each side

+
5 sleds “Fast” no more than 18 sec of work (HAP)

Competition:

A. AMRAP C2b PU x 2 sets rest as needed
B1. 45-60 sec HS Hold x 5 sets rest 60-90 sec (with weight)
B2. FR RFESS 4 x 7 per side rest 90 sec b/n each set (build)
+
For time
30 Cal Row
30 Thrusters 105/75