July 22 2016

Fitness:

A. FS 4 x 8 (2 sec pause in bottom; no bounce) rest 90-120 sec (HWFLW)
B1. SA FW 150′ x 5 sets
B2. DB Thruster 5 x 8 (Build)
+
4 sets
1 sled push
8 Burpee Broad Jumps
6/9 Cals AB
rest as needed
+
Mobility work

Competition:

“Battery work”
A. Snatch (squat) 2 singles EMOM for 8 min-mod heavy- all reps should be perfect and no misses
**Masters men sub cleans
B. Back Squat 3 reps EMOM for 6 mins-mod heavy- no misses
+
3 sets
500m row @ 80%
12 UB OHS 95/65 **masters men sub front squat or use PVC pipe for workout
6/12 UB C2b PU
rest 2 min
**You should feel like you can do a couple of more sets of the conditioning. We wil be building on this over the next coupe of weeks.