Nov 20th 2018

Fitness:
A1. Suit Case DL 4 x 5 per side
A2. DB Hammer Curl 4 x 7 per side
+
EMOM for 16 min
1 min DB FS 8-10
2 min AB Cals 10/5-7
3 min 60 sec FLR
4 min rest
+
Core
3 sets
Star plank on the elbow 10-15 sec per side
side bends w/ KB 7 per
Medball Hammer Throw 7 per

Competition:
A. OHS- Work to a heavy 5 for the day
B. AMRAP -2 @ 65-75% of A x 2 sets
+
4 sets
20/15 Cal Row
8 Devil Press
6 BAR MU
4-5 Technical Snatches @ heaviest weight with perfect form
rest as needed to complete UB
+
3 sets
3-5 Lsit to pass through
12 Hollow Rocks
10 sec SA arm hang each side + 20 sec hang both arms