Oct 8th 2018

Fitness:
A. Back Squat 4 x 6 @ 31×1
**HTLW
+
Teams of 2
15 min running clock
Cal Row
20-15-10-5
While partner completes 3 come malcolm, then rest until partner
1 finishes cals
w/ remaining time
AMRAP
7 KBS
7 Burpee
Complete all 14 reps before switching
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts

Competition:
A. Front Squat (from the floor) 3 x 6-8 rest 2 min (HAP)
+
Every 3 min x 4 sets
12 DB FS
10 DB Shoulder to OH
8 C2b PU
+
3 sets
1 min cals AB
1 min BBJO
rest 1 min