August 10th, 2017

THURSDAY 

Fitness:

A1. Suitcase Deadlift w/ KB or FC Handles 4 x 8 per side
A2. FLR in Rings 30-45 sec x 4 sets
A3. RFESS 4 x 8 @ 31×1
+
12 min AMRAP
9 Stepups w/ KB
15 Kb Swings (American)
21 Goblet Squats

Competition:

A. Push Jerk 2 EMOM for 6 min work up to 75%
B. Split Jerk 1 EMOM for 6 min work up to 75%
+
EMOM for 12-15 min
1 min- 5-7 c2b pullup
2 min- 5-7 HSPU
3 min- 5-7 T2b