April 22 2016

Fitness:

Absolute Strength/SL/Conditioning
A.FS 3 x 8 rest 3 min
B.RFESS 4 x 8 (match heaviest weight from last week across all sets) per side 90 sec rest
+
5 sets
15 KBS (American)
300m row
no rest
+
Find a partner and accumulate 60 calories on the AB
**Other partner does burpees

Competition:

A. Clean 50% x 2, 60% x 3, 75% x 3 x 2 (3 sets of 2), 80% x 2, 85% 2×1(2 sets of 1) rest as needed
B. FS 4 x 8 (build) rest 2 min
+
4 sets
AMRAP T2b (match last weeks totals)
50 DU
500m row @ Threshold(30 min TT 500m/avg)
rest 2 min
+
60 sec sled push (fast turnover,moderately heavy) (this should be continuous)
200m run
rest 45 sec x 4