May 10 2016

Fitness:

Deload
A1. KB Bottom Up Press (Half Kneeling)3 sets x 6 per side
A2. Barbell Rollouts 3 x 5-7 rest as needed
+
5 sets
Sled Push 18-20 sec of work
SA FW with FW Handle or KB (HAP)
**The FW should be done outside and go down with arm and switch then come back with the other arm

Competition:

A1. 3-5 Strict PU + 4-6 C2b PU x 4 sets rest 60 sec (goal is to match last week or improve)
A2. 45-60 sec HS Hold x 4 sets rest 60-90 sec
B. FR Walking Lunge 4 x 8 per side rest 90 sec
+
10 min AMRAP @ 80%
8 Cals AB
12 Thrusters 105/75