January 15 2016

Fitness:

A. Hang Clean(from hip crease) 5 sets of 5 reps rest 2 min
B. RFESS w/ DB 4 sets x 8 reps rest 90 sec b/n each leg
+
4 rounds for time
350m row (AFAP)
2 TGU per side
12 UB Wallballs
+
3 sets
12 Face Pulls
12 Band Pullaparts

Competition:

Open Prep
Strength Speed/ Gymnastics Skill work
A. Squat Clean Thruster work to a tough double in 5 sets rest 2-3 min
B. Pistol 4 sets x 5 reps per leg- rest as needed(you may add weight)
+
For time
25 UB DU
15 PS 95/65
30 UB DU
12 PS 105/75
35 UB DU
9 PS 115/85
40 UB DU
6 PS 125/95
45 UB DU
3 PS 135/105
+
Defranco Cuban Press 3 sets of 10 reps rest as needed