May 16 2016

Wanted to take the time today to say how proud I am of DGA for the way we represented at the Box Wars on Sunday!!!! Congratulations to Sam and Dianna for their 2nd place finish, by the way they were the oldest team at the comp. Also, a big shout out to Denna and Amanda for their 3rd place finish at the Box Wars.

Christian and Clark also decided to throw down with the big boys. They competed in the RX division. Super proud of how they showed up for their first competition. Looking forward to watching how you guys learn from this experience and grow from it.

Fitness:

A. Hang Clean + PC + Push Jerk x 4 sets rest 90-120 sec (Build)- try to finish heavier than last week
B. Barbell Hip Thrust 3 x 8 rest 90 sec (Build)
+
4 sets
15 KBS (American) KB Should be vertical at the top
15 Burpee
rest 60 sec
+
Cool down and stretch

Competition:

A. Snatch 50%x3,60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x1
B. Back Squat 4 x 7 (Heaviest weight from last week across) rest as needed
C. Back Squat -10% of B for 7
+
EMOM for 15 min
1 min 35 DU
2 min 10 Burpee Box Jumps
3 min 7/5 Cals AB
** If there are more than 3 competition athletes you may have to start at different places on the skill/conditioning work