January 6th, 2017

FRIDAY

Fitness:

A. Hang Clean(from hip crease) 5 sets of 5 reps rest 2 min
B1.FS 3 x 8 @ 30×1 rest 60-90 sec
B2.”Wider” Grip “FAT” Bar Barbell Row 4 x 7 rest 2 min
+
3 sets
12 Face Pulls
12 Band Pullaparts
2 TGU Per side
+
Optional Sweat Session
EMOM for 14 min
1 min- 10 Burpee
2 min- Shuttle Run (parking lot)

Competition:

“Open Prep”
A. PC- Work to a tough tng for 3 reps- rest as needed
+
4 sets
200m run
12 BB OH WL 75/55
12 BAR Facing Burpee
rest 60 sec
+
4 sets
20 sec max cals AB
1 sled push 50/90
rest 2 min