August 24th, 2018

FRIDAY

Fitness:

“A1. Thruster 4 x 5 (Build) rest 60 sec HTLW if possible
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
14 DB Snatch
Malcolm
Sled Push (Heavy and Fast)
rest as needed
+
3 sets
KB Side Bends 10 per
KB Situps 10 per

”

Competition:

“2-3 PC and Jerk EMOM for 10 min
+
EMOM x 4 sets
1 min 12 OHS 135/95
2 min 12 BF Burpee
3 min Mono- 10-12 Cals SKi/AB/Row
4 min rest
+
3 sets
ALL 3 Exercises w/ KB’s
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”