11
May
May 12 2016
Fitness:
5 sets
side plank with feet elevated (rogue block) 30-45 sec
pallof press 5 per side slow and controlled
L sit in paralletes AMSAP
+
5 sets
10 OH Squats 65/45
10 HR Pushups
Competition:
A. Clean 40% x 3,50% x 3, 60% x 3, 75% x 3 reps ×2 sets,80% x 2, 85% x 1 rep x 2 sets
+
For time
3 rounds
7 Deadlift 205/135
200m run
rest 5 min
3 rounds
7 Thruster 115/75
7 T2b
x 2
**The format is 3 rounds rest 5 min, 3 rounds rest 5 min, 3 rounds rest 5 min, then 3 rounds