August 17th, 2018

FRIDAY

Fitness:

“A1. Thruster 4 x 5 (Build) rest 60 sec HTLW if possible
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
12 Russian KBS
Malcolm
Sled Push (Heavy and Fast)
rest as needed
+
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”

Competition:

“2-3 PC and Jerk EMOM for 8 min
+
EMOM x 4 sets
1 min 10 OHS 135/95
2 min 10 BF Burpee
3 min Mono- 10 Cals SKi/AB/Row
4 min rest
+
3 sets
10 Wtd Pushups @ 3010
10 SA Ring Row
10 Zpress @ 3010
10 SA KB Row

“