January 29th, 2018

MONDAY

Fitness:

“3 sets
SL Glute Bridge w/ band 5-7 per side
Bird dog (No band) 5-7 per side
(Please get this done before the dynamic warmup)
+
A. Clean + 2 HC + 1 FS Build to a heavy complex for the day in 12 min
**Same complex as last week
**Perform 4 BF Burpee before the start of each complex
+
EMOM for 15 min
1 min WB
2 min DU
3 min Row
30 sec of work x 3 sets, 35 sec of work x 2 sets
+
Accumulate 5 min FLR
**Every time you break perform 200m run”

Competition:

“A. Snatch- Work to a heavy single for the day in 15 min
+
14 mim AMRAP @ open pace
100 DU
30 T2b
40 DL 225/155 185/125
50 Burpee
Reference 2/6/17
+
Accumulate 30 Box Jump Step Downs in sets of 10
**Everytime you break perfrom 20/15 cals AB AFAP
**Stretch ankles/calves really good before starting and when you are finished”