June 14th, 2018

THURSDAY

Fitness:

“A1. Deadlift 4 x 3 @ 30×1 rest 60 sec (HTLW if possible)
A2. DB WL (One arm OH, other DB on shoulder) 4 x 50′ rest 2 min
+
5 sets
12 Deadlift 115/75
9 HPC
6 Shoulder to OH
rest 60-90 sec
**HTLW if possible
+
3 sets
10 Zpress
10 DB KB Row
3-5 Strict Pullups”

Competition:

“A. Clean and Push Jerk 4 x 5 @ 75% of 1RM
rest as needed
+
EMOM for 15 min
1 min- 2-3 Bar MU
2 min- AB @ 8-10 Cals
3 min- 3-5 Strict HSPU + 4 K HSPU
+
Work on a weakness for 10 min”