Oct 23rd 2018

Fitness:
A1. Double KB Snatch 4 x 7
A2. Alt’ing DB BP 5 x 7
B1. Double KB OH Carry 50′ x 4 sets
B2. SA DB Row 4 x 8 each side
B3. Double KB FS 4 x 8 (HAP)
+
400m run
rest 90 sec x 4
+
3 sets (shoulder health)
8 Yoga Pushups @ 5555
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation

Competition:
A. CG DL AMRAP- Build to a heavy 5 for the day in 4 sets
B. 80% of A AMRAP x 2 rest 2 min
+
4 sets
10 DB Ground to OH
60 DU’s
10 Alt’ing DB Step overs (5 per leg)
rest 2 min
**The goal here is to be as efficient as possible with your DB’s
**Your grip will be challenged a little more which will make the DU’s tougher
+
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