November 3rd, 2017

FRIYAY

Fitness:

“A. Clean + Shoulder to OH + BS + Shoulder to OH x 4-5 sets rest as needed
+
5 rounds
15/10 cals AB (AFAP)
8 Burpee Broad Jumps
100′ Double KB OH Carry
+
3 sets
2 min FLR
FC 150′ (KB each hand)”

Competition:

“A.Clean and Jerk 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85%x1, 88% x 1 rest as needed
+
4 rounds for time
7 PS 95/65
7 T2b
7 BF Burpee
rest 5 min
4 rounds for time
15 WB
30 DU
8 c2b Pullup”