December 28th, 2017

THURSDAY

Fitness:

“A. Slow PC w/ Pause @ Front Rack after Receiving 5 x 2 rest as needed
**This is skill work, want to focus on good positions and good hip extension
+
12 min AMRAP
10 BF Burpee
9 PC
8 Wtd Stepups ( 4 per side)
**The goal is to beat last weeks score
+
Every 2 min x 4 sets
17/13 Cal Row
10/8 Burpee”

Competition:

“9 min AMRAP @ 90%
10 Cals AB
9 DB Push Press
8 Strict Pullups (chest as high as possibe)

rest 3 min

10 min AMRAP @ 100%
200′ Shuttle run (50′ increments)
10 BF Burpee

rest 4 min

For time
60 Cal Row
40 Deadlifts 225/155
20 Cleans 135/95
**use the same bar and just adjust weight”