February 2nd, 2017

THURSDAY

Fitness:

A1. RDL 4 x 8 @ 30×1 no rest
A2. Sled Push 120/180 x 4 sets
B. BB Hip Thrust 4x 8 w/ 2 sec pause @ top rest 2 min
+
4 sets
4-5 Strict PU
10 cals AB (Hard)
6 RFESS per leg no tempo (2 sets should be heavier than last week)

Competition:

A. Clean and Jerk Techniqe work-about 20 mins
+
4 min AMRAP
500m row (for time)
Burpees with remaining time
rest 3 min
4 min AMRAP
400m run
Shoulder to OH AMRAP with remaining time
+
3-4 sets
8-10 Knees to elbows with DB B/N feet
8-10 T2b
30 Sec max DU’s