July 6 2016

Fitness:

A. HPC 5 x 4 rest as needed (HWFLW)
B1. Double KB OH Walk 150′ x 4 sets no rest
B2. SA DB Row 4 x 8 @ 31×1 rest 60 sec
+
3 sets
15 Face Pulls (half kneeling)
8 DeFranco Cuban Press
+
FR Mobility work

Competition:

A. EMOM for 10 min
1 clean + 1 FS @ 80-85% of 1RM
+
“Karen”
150 WB
20-30 reps UB set to start

**The goal for this week is to show you the difference in times when you try and start with big sets. We are trying to help you guys and gals create more awareness around your movements, skills, and limitations. Please make sure that all of your squats are below parallel.
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Mobility