June 23rd, 2017

FRIDAY

Awesome job today guys! Fitness, I was really impressed with all of the TGU I saw this afternoon! This movement can be tough, and you all have really picked it up nicely! Keep up the great work, Fam!

Fitness:

A. PC + Clean + FS x 5 sets – Build to a heavy single for the day
B1. Ring Row w/ feet elevated 4-5 x 4 @ 31×3
B2. Wtd Pushup/Pushup 4 x 8 @ 3010
B3. Double KB OH WL 4 x 7 per side
+
7 Malcoms (try to get faster each set) if you need more conditioning after this you did not go hard enough

Competition:

A. Clean 60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2, 90% x 1-2
+
60 calorie row
80 wall ball shots
100 double unders
40 calorie row
60 wall ball shots
80 double unders
20 calorie row
40 wall ball shots
60 double unders