September 18 2015

So, We accidentally forgot a birthday…Happy late birthday to Chip Bodie.

Fitness:

A.Front Squat 4-5 x 4(M), x 6(F) @ 31×1 rest 2 -3 min
B.RFESS 8-10 x 3 @ 31×0 rest 90 sec after each leg
+
4 sets
8 burpee
10 UB Thruster 95/65
20 DU or 200m row**You may not sub singles**

Competition:

Split Jerk from the blocks work to a heavy double
+
EMOM for 12 min “Practice”
Even- Strict HSPU 3-6 (you may use deficit) Masters Sub Wall Walks
Odd-5-6 Barbell Front Rack Lunge(step fwd and step back) tough weight
+
For time
20 Calorie Row
20 Bar Facing Burpee
20 Hang Cleans (Squat) 155/105; Masters 115/85

***Females can do the EMOM while males do the jerks from the blocks then alternate