Dec 13th 2018

Fitness:
A1. Alt’ing DB BP 5 x 7 @ slow and controlled
A2. WTD (DB) Step Overs “Alt’ing” 4 x 5 per side
A3. SA Ring Row w 4 x 5-7 per side slow and controlled
B1. Sea Lion down and back x 4 sets
B2. Death March 4 x 6 per side (KB or DB)
B3. Zottman Curl 4 x 8 slow and controlled

Competition:
A. Hang Clean + 4 FS- Build to a moderate load of the complex in
5 sets
+
5 sets @ NON Fatiguing Effort
25/18 Cals AB
10 DB BP
8 Ring Pullups
rest as needed
+
3 sets
10 SL Glute Bridge
8 BB Hip Thrust
10 SL RDL