September 25th, 2017

HAPPY MONDAY

Fitness:

A. Work to a heavy single of the complex- 2 Clean+Shoulder to OH
+
5 sets
250m row
8 Burpee Over the Rower
6 t2b
rest 60-90 sec after each set
**Practice connecting your t2b w/ your kip. If 5 feels like too many please do 2’s or 3’s.
+
2 sets
Couch stretch 30 sec per side
bretzel 30 sec per side
+
Accessory Work (Optional)
B1. Z Press 3 x 8 @ 31×3 rest 60 sec
B2. Barbell Bent Over Row 3 x 8 @ 31×3 rest 60 sec

Competition:

A. Clean (Squat) and Jerk- Work to a heavy single for the day
+
For time
30/20 T2b
40 Cal Row
50 OHS 95/65 Masters 75/45