Workout of the Day
A. Push Press
3-2-2-1-1-1
B. Dbl KB OH walking lunge
4x50ft
C. 3×20 cal AD sprint *rest 3-5 minutes
Competition
AM
A) 6 sets:
Rest: 1 min btwn sets
5 Sq Cleans (155)
10 Fr Squats
5 Thrusters
** go unbroken
B) Row 50 cal
10 Strict HSPU
Row 50cal
10 Strict dHSPU (4″)
Row 50cal
10 HSPU
Row 50cal
10 dHSPU
PM
A) TnG Snatch
Build Heavy
B) OHS @ 85%A
50 *quickly
C) 25 DU
2 RC (1 reg / 1 LL)
x 10
Rest: 30sec
D) 5 Rounds:
10 HPC (155)
10 T2B
10 Box Hops
E) 3 Rds: NFT
20 GHD Sit Ups
20 GHD Back Ext w/ BB on back (good morn style)
20 GHD Parallel Hold w/ BB Press

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