September 21st, 2018

FRIDAY

Fitness:

“A. Clean 10-15 min Technical work- Stay around 75% of max
+
Teams of 2
1k Row
80 KBS (American)
70 Wallballs
60 Burpee Over Rower
40 Deadlifts 225/155
30 DB Push Press
+
Teams of 2
200m run x 4
1 working; 2 resting
”

Competition:

“Clean + HC +FS- work to a tough complex in 12 mins
+
“”Grace””
30 PC and Jerk 135/95
rest 5-10 min
+
3 sets
500m row
15 Burpee Over Rower”