December 11th, 2017

MONDAY

Fitness:

“A. Hang Clean- Build to a heavy double for the day-HTLW
B1. FS 4 x 5 @ “”NO Tempo”” minimal rest
B2. TGU 2 per side x 4 sets- minimal rest
C1. AB 15/12 cals x 4- rest as needed
C2. Malcolm x 4 rest as needed
C3. Side Plank 30 sec per side x 4 rest as needed
+
Core
3 sets
Land mine Half Kneeling Rotations 8 per side
Double KB Sit up w/ KB’s (arms straight) 10
Strict T2b 4-5″

Competition:

“A. Snatch work up to a heavy single for the day- 12 mins
+
7 min AMRAP @ 90%
Burpee to 6″” touch
rest as needed
+
3 sets
35 UB WB
40 cal row
rest as needed
(every 10 cals rowing more cals/hr)
example
10 @ 1200 cal/hr
10 @ 1400 cal/hr
10 @ 1600 cal/hr
10 @ 1800 cal/hr”