July 27th, 2018

FRIDAY!

Fitness:

“A1. Double KB FS 4 x 7 rest 60 sec
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
10-15 sec chin over bar hold
10/8 Cals AB
12 KBS
rest as needed
+
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”

Competition:

“A. Hang Snatch + Snatch + OHS- Build to a heavy complex for the day
+
EMOM 20
1 min Row 12/10 cals
2 min C2b PU 10
3 min Push Press 10
4 min T2b 12
+
3 sets
50 ‘ Sled pull hand over hand
8 BB BP”