September 4th, 2018

TUESDAY

Fitness:

“A. Work to a tough 3 of the complex for the day- Deadlift,HPC,Shoulder to OH
B1. Yoga Pushups 3 x 10 @ 30×3 rest 60 sec
B2. Barbell Bent Over Row 3 x 8 @ 31×3 rest 60 sec
+
5 sets
12 DB FS
10 DB Thruster
8 DB Lunge in place (per side)
rest 60-90 sec b/n each set
+
3 sets (shoulder health)
10 Band Pullaparts
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation ”

Competition:

“A. Hang Snatch (below knee)- Work to a heavy double for the day
B. EMOM for 8 min 2 Snatch Balance- Work to a heavy double before you start the EMOM
+
5 sets
4 Strict Pullups/C2b/Kipping MU
8 BF Burpee
12 OHS 115/75
+
Core
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”