December 4th, 2017

MONDAY

Fitness:

“A. Hang Clean- Build to a heavy double for the day-HTLW
B1. Double KB FS 4 x 5 @ 31×1 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. Plank on Elbows 60 sec x 4 (may add weight) 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
+
8 min AMRAP
10 Alt’ing DB Snatch (7 per side)
10 Burpee Box Jump Overs
rest as needed
+
3 sets
30 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”