August 17th, 2017

THURSDAY

Fitness:

A1. Suitcase Deadlift w/ KB or FC Handles 4 x 8 per side (same as last week, try to add a little more weight)
A2. FLR in Rings 30-45 sec x 4 sets
A3. RFESS 4 x 8 @ 31×1
+
15 min AMRAP
40 WB
30 DU
20 Cal Row
10 PC 135/95

Competition:

A. Push Jerk 2 EMOM for 6 min work up to 78-80%
B. Split Jerk 1 EMOM for 6 min work up to 78-80%
+
EMOM for 12-15 min
1 min- 5-7 c2b pullup
2 min- 5-7 HSPU
3 min- 5-7 T2b