December 8th, 2016

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 12 x 3 sets
+
4 RFT
10 Hang Clean 115/75
20 Cal Row
30 DU
+
4 sets
Double KB FR Bottoms Up Hold 30 sec
SA FW 150′”

Competition:

“A. Clean and Jerk- Work to a heavy single for the day
B. C2b Pullup 4 sets of practice- lets discuss individually for each person
+
3 sets
15 Thrusters 115/75
30 Row for Cals- more cals/hr every 10 cals
rest 1:1
+
For time
30 alt’ing DB Snatches
15 Burpee Box Jump Overs
40 Alt’ing DB Snacthes
15 Burpee Box Jump Overs
**Open Standards”