August 26 2016

Fitness:
A. FS Work to a Heavy 3 with no tempo rest as needed
+
EMOM for 20 min
1 min- 10 DB Thruster
2 min- 30 DU
3 min-Shuttle Run amrap 30 sec
4 min-Sled Push (light and fast)
+
4 sets
SA FW 1 min per side (HAP)
Arm bar 30 sec per side (HAP)

Competition:
“Battery work”
A. Power Snatch- 2 singles every 30 sec for 8 min-mod heavy- all reps should be perfect and no misses
**Masters men Sub PC
B. Back Squat- work to a heavy set of five for the day-rest as needed
+
4 rounds for time
10 Thruster 115/75
300m row
Reference 9/28/15