February 8th, 2018

THURSDAY

Fitness:

“A1. Deadlift 5 x 5 rest as needed
A2. DB BP 5 x 7 rest 60-90 sec
+
18.0
21-15-9
DB Snatch
Burpee
**New Standards
rest as needed
+
6 sets
14 SA RKBS (7 per side)
sled push
1 malcolm
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Barbell Rollouts x 8-10”

Competition:

“12 min AMRAP
20 Box Jump
15 DL 2251/155
10 Cal Row
rest 3 min
12 min AMRAP
30 DU
15/12 AB
8 DB DB Snatch per side
rest 2 min
6 min to find 1 RM Clean and Jerk
“