October 13th, 2017

HAPPY FRIDAY THE 13th!!

Fitness: A. DB Clean and Jerk(no squat) x 5 + Thruster x 5 + 5 WL per side x 4 sets of the complex- rest as needed

Competition: A. Build to a 1RM PS

BOTH GROUPS COMPLETE CONDITIONING PIECE BELOW
+
0-7 min
50 cal row
40 WB
10-16 min
3 rounds
8 Burpee Box step overs
30 DU
19-25 min
3 rounds
7 Hang Clean 115/75
1 Malcolm