September 24th, 2018

MONDAY FUNDAY

Fitness:

“A. Back Squat 4 x 10 @ 31×1
+
3 sets
15 WB
1 sled push
+
3 sets
12/10 cals AB
15 KBS
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts”

Competition:

“A. PS + Snatch + OHS work to a heavy single for the day
B. PS 2-3 EMOM for 9-10 min- Heaviest weight from last week
across
+
10 min AMRAP
50 DU
10 Thrusters 115/75
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts”