August 15th, 2017

TUESDAY

Fitness:

A. RDL 4 x 8 @ 31×1 rest as needed
+
After the warmup up please spend a little extra time on your ankles and calves.
5 rounds Not for time
Sled Push 45’s per side
Double KB OH Carry 150′
SA Row w/ KB x 8 per side
rest as needed b/n rounds
+
Shoulder Health
3 sets
10 BB OH Shrug (hands are just outside of shoulders)
10 Trap Three Raises
10 Band Pull Aparts w/ Palms Up

Competition:

Competition
Snatch 2 EMOM for 12 min
**Add weight every 3rd set
**Start and finish higher than last week
+

For time
800m run
100 Air Squats
75 Pushups
35 Pullups
800m run
**This is to be done w/ a vest. 20/14