Dec 5th 2018

Fitness:
A. Clean x 3 + Push Press x 3 x 4-5 sets
+
4-5 sets
200m run
12 KBS
rest 60 sec
+
12 SA KB PP (6 per)
Sled push
10 Ball Slams
rest 60 sec
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
3 I’s, Y’s and T’s

Competition:
A. Split Jerk- Work to a tough technical double for the day
+
4 rounds AFAP
10 Cals AB
10 KBS
rest 60 sec
+
4 rounds
3 cone malcolm
7 Thrusters
rest 60 sec
+
Core
3 sets
5 L Sit to Pass Through + L Sit AMSAP on last rep
SA FW 100′ per side
10 GHD Sit ups