February 12th, 2018

MONDAY

Fitness:

“3 sets
SL Glute Bridge w/ band 5-7 per side
Bird dog (No band) 5-7 per side
(Please get this done before the dynamic warmup)
+
A. Clean + 2 HC Build to a heavy complex for the day in 12 min
**Perform 6 BF Burpee before the start of each complex
+
EMOM for 15 min
1 min WB
2 min DU
3 min Row
30 sec of work x 1 sets, 35 sec of work x 4 sets
***Note the changes to effort for this week vs last
+
Accumulate 6 min FLR
**Every time you break perform 200m run
**Try to take less breaks this week”

Competition:

“A. Snatch 2-3 EMOM for 8 min @ 70-75% of last weeks heavy
+
14.1
10 min AMRAP
30 DU
15 PS 75/55
+
3 sets
20/15 cals AB
8 Burpee Box Jump Overs **New Standard**”