January 20th, 2017

FRIDAY YAYDAY

Have a wonderful Friday, and awesome week everyone! See you all next week!

Fitness:

A. Hang Clean(from hip crease) 5 sets of 3 reps rest 2 min
B1.FS 3 x 7 @ 30×1 rest 2-3 min b/n sets “HWFLW”
B2.”Wider” Grip “FAT” Bar Barbell Row 4 x 7 rest 1-2 min
+
3 sets
12 Face Pulls
12 Band Pullaparts
2 TGU Per side
+
Optional Sweat Session
EMOM for 18 min
1 min- 10 Burpee
2 min- Shuttle Run (parking lot)

Competition:

“Open Prep”
A. PC and Jerk- Work to a tough single in 12 min
+
EMOM for 10 min
5 BF Burpee
5 Thrusters
rest 4 min
EMOM for 10 min
10 WB’s
4 BJ SD
(This is a new format. You are to try and complete all burpees and all thrusters w/in the minute.
Same goes for the WB’s and the BJSD. The time that it takes to complete each set is up to you.
Please try and keep it under
45 sec)
+
4 sets
25 sec max cals AB
1 sled push 50/90
rest 2 min