October 27th, 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
+
For time
50 WB
40 Cal Row
30 Wtd Burpee Step Over 35/25-26 (20″box)
40 Cal Row
50 KBS (American)
Compare to 11/11/16
+
4 sled push
1 shuttle run length of the gym

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
+
For time
.5 mile AB
80 DU
60 WB
40 BF Burpee
20 Shoulder to OH 135/95
+
4 sled push
1 shuttle run length of the gym