July 25 2016

Fitness:

A1. RFESS 4 x 8 @ 5010 rest 90 sec after each leg (build) **Note changes in tempo
A2. BB Strict OH Press 4 x 7 @ 51×1 rest 60-90 sec (build) **Note changes in tempo
+
EMOM for 16 min
1 min Shuttle Run Inside
2 min 3-4 Strict PU + 15-20 sec hold with chin over the bar
+
(FR Mobility)
30 sec upper back on foam roller
30 sec hang on PU Bar
x 3 sets

Competition:

A. Snatch- 12 singles- perfect form only add weight if previous set was perfect (try to finish heavier than last week)
B. OHS 5 reps every 90 sec for 7 sets- can be taken from the rack (Build)
C. Accumulate 30/20 strict PU- perfect hollow body position **Increase reps by 5 this week
+
(We will start this together)
12 min AMRAP
12 cal row
12 Alt’ing DB Sntach