January 18 2016

Fitness:

Absolute Strength/ Conditioning
A1. Back Squat 4 sets x 6 reps @ 30×1 no rest
A2. Bird Dog 5 sec hold L + 5 sec hold R x 5 reps per side x 4 sets rest 2 min
+
5 sets not for time
6 HPC 125/85
9 Shoulder to OH
30 DU or 20 sec of DU Practice
+
4 sets
1 Sled (15-20 sec of work) rest as needed

Competition:

Deload
A. Clean and Jerk- Build to 70% of last weeks max of the clean (if you did not come last week just build to 70% of max)
B. OHS from Floor 3 sets x 5 reps- not too heavy
+
10 min AMRAP @ 80%
30 UB DU
10 Burpee to 6″ reach