July 5th, 2018

THURSDAY

Fitness:

“A. PC and Push Press/Jerk 5 x 3 rest as needed
B1. BB Hip Thrust (Rogue Block) 3×5 (pause at top)
B2. Double KB OH Carry 100′ x 3 sets
C1. Pushup 4 x 10 @ 3010
C2. Tricep Ext w/ Band 4 x 10
C3. Half Kneeling SA Arnold Press 4 x 10 @ 3010”

Competition:

“A. 3 PC + 2 HC + 4 PJ- Build to a max of the complex
+
EMOM for 18 min
1 min- 3 Bar MU
2 min- AB @ 8/10 Cals
3 min- 3/5 Strict HSPU + 5 K HSPU
**Build from last week
+
Work on a weakness for 10 min”