Nov 9th 2018

Fitness:
A. Clean + Shoulder to OH + BS + Shoulder to OH 3 reps x 4-5 sets- rest as needed
+
5 rounds
15/10 cals AB (AFAP)
12 UB WB
100′ Double KB OH Carry
rest as needed
+
3 sets
Star Plank on elbow 15-20 sec per side
SA FC 150′

Competition:
Good aerobic Warmup
+
Specific movement prep
+
For time
50 DL 115/75
35 OHS
20 Shoulder to OH
+
8 min AMRAP
1K Row
AMRAP Devil Press w/ remaining time