December 1st, 2017

Friday!

Fitness:

“A. Back Squat 5 x 5 rest 2 min- Work to a heavy 5 for the day
B. Squat Complex- Squat + Lunge+ Lunge+ Squat x 10 x 3 sets
+
15 min AMRAP
40 WB
30 Cal Row
20 BF Burpee
+
4 sets
1 sled
SA FW 150′”

Competition:

“Clean and Jerk- Work to a heavy single for the day
+
5-7 sets
1 Malcolm @ 90%
10 UB Thrusters 115/75
10 BF Burpee rest as needed
**The goal is to maintain same output all sets
**Compare times to 11/17”