August 2 2016

Fitness:
A. Hang Muscle Snatch (no hips) 5 sets x 3 reps (control eccentric) rest 60-90 sec
B1. Double KB OH Walk 150′ x 4 sets no rest (FHTLW)
B2. SA DB Row 4 x 7 @ 31×1 rest 60 sec (build)
C1. Walkout to Pushups @ 32×1 + Scap Pushups 6-5-4-3-2 (F) 12-10-8-6-4 (M)
C2. Wtd Walking Reverse Lunge 5 X 7 per side
+
FR Mobility work
+
Sweat Session (Optional)
run 200m
20 DU
8 cal row
rest 60 sec x 5-7

Competition:
A. PC + 8 Push Press x 4 sets rest 2 min
B. RDL 3 x 8 @ 31×1 rest 2 min
C. Accumulate 40 hollow rocks- not for time
+
EMOM 20 min
1 min-8/10 cals AB
2 min-8/12 T2b
3 min-35 DU
4 min-Strict Dips (bar only) 4/2 + 15-18 sec hold in bottom position