Friday 04.05.2018


Fitness: 1) Overhead Squat, build to a Heavy Double

2) "TKO"

40/27 Calorie Row

27 Ring Rows

21 Power Snatch 75/55

15 Overhead Squats

9 Squat Snatch

Performance: 1) Overhead Squat, build to a Heavy Double

2) "TKO"

40/27 Calorie Row

27 Chest to Bar Pull-ups

21 Power Snatch 95/65

15 Overhead Squats

9 Squat Snatch

Competition: Primer: 3 Sets

:15sec Front Squat Hold

100' 1 Arm Farmers Carry (50 each)

1) Strict Press, 4x6 across

2) Tempo Front Squat (4/x/4), OTM x 9

(62/62/62/66/66/66/70/70/70% of FS)

- Rest 3:00 -

2x10 Back Squat

3) "TKO"

35/25 Cal Assault Bike

27 C2B Pull-ups

21 Power Snatch (115/80)

15 Overhead Squats

9 Squat Snatch


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