February 19 2016

Fitness:

A1. Front Rack Walking Lunge 4 x 7 per leg rest 1 min (HTLW)
A2. DB Row 4 x 6-8 per arm rest as needed
+
4 sets
0:00-2:00-6 Wtd Burpee Step Overs + 1 Suicide
2:00-3:00-5 Strict Supinated Pullups
3:00-5:00-6 PC 135/85 + 30 DU Practice
+
Thoracic Extension Exercises
Use Foam Roller with plate in hands 5 min
Then coaches choice

Competition:

A. Front Squat 3 x 3 rest 3:00
+
EMOM for 12 min
Even-6 pistols per leg
Odd-Ring Pushups 8/12 palms facing (control reps)
+
For time w/ 16 min CAP
30 Cal AB
40 T2b
50 DU
40 Thrusters RX135/95 Masters115/75
30 C2b PU