July 20th, 2018

FRIDAY

Fitness:

“A1. Double KB FS 4 x 7 rest 60 sec
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
8 DB Push Press
10 Burpee over DB’s
12 Cal Row
rest as needed
+
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”

Competition:

“A. Clean + 2 FS + Split Jerk- Work to a max of the complex for the day
+
EMOM
1 min AB 10/8
2 min C2b PU 8-10
3 min Push Press 8-10
4 min T2b 10-12
+
3 sets
50 ‘ Sled pull hand over hand
10 BB BP

“