Monday 12.02.2018

Fitness: 1) Deadlift, Build to a Heavy set of 3
2) "Optimus Prime"
AMRAP 7:00
Wall Balls 14/10
*Every minute 5 Deadlifts 155/105
(workout starts with wall balls)
Performance: 1) Deadlift, Build to a Heavy set of 3
2) "Optimus Prime"
AMRAP 7:00
Wall Balls 20/14
*Every minute 5 Deadlifts 225/155
Competition: Skills A) Split Jerk Strict Press, 5x3 (focus on position not weight)
B) Pausing Split Jerk, 5x2 (pause in the dip & the catch)
(40/40/40/50/50%)
1) Split Jerk, OTM x 10 (60/65/70/75/80% then build by feel)
2) "Optimus Prime"
AMRAP 7
Wall Balls 20/14
*Every minute 5 Deadlifts 225/155
3) Body Armor, 3 Sets
14 DB Reverse Lunges (7/side)
1:00 DB Front Rack Hold
Rest 2:00
30 Man Makers (with DB in hand, 1 Pushup + 1 Row each side
