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