May 19 2016

Fitness:

A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest
A2. Dynamic Pushup 5 x (ladies 3-4) (gents 6-8) rest 60-90 sec
+
3 rounds for time
20 WB
30 DU (sub 1 sled push)
400m run

**The dynamic pushup is a progression from the standard pushup. The goal is to master the fundamentals before progressing to tougher movements. Please make sure that you are comfortable with and can do multiple reps of near perfect pushups before doing the dynamic pushup.

Competition:

A. Clean 50%x3,60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x1
+
3 sets
10 DL 225/155
10 BF Burpee
rest 6 min
3 sets
8 Thruster 115/75
8 T2b
x 2