October 20th, 2017

FRIDAY

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-
**12 mins to complete
+
0-2 min
12 BF Burpee
12 Thrusters
4-7 min
20 T2b
60 DU
8-11 min
7 Hang Clean 115/75
1 Malcolm
13-15 min
400m run( not for recovery; get after it!!!)
x 2 rounds
**Rest 1 min

Competition:

A. Clean and Jerk 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85% 2×1(2 sets of 1) rest as needed
+

Same as fitness