Oct 5th 2018

Fitness:

A.Deadlift 5 x 5 rest 3 min
+
EMOM for 12 min
1 min DB Thrusters 8-10
2 min Burpee over DB’s 8-10
3 min DB FR Lunge 10 (5 per)
4 min AB/Row/3 Cone Malcolm (35 sec of work)
**The goal was for this to be shorter (duration) but pretty tough each set in terms of the reps.
+
3 sets
Sled push 45’s per side
1 min row or AB

Competition:

A. Good Comp/Aerobic Warmup 10-20 min
+
0-7 min
100 DU
60 WB
20 C2b PU
100 DU
rest 7-9 (transition)
9-13 min
1 RM Clean and Jerk
rest 13-15 (transition)
15-18 min
AMRAP Clean and Jerk @135/95