HUMP DAY 05.20.2015

Watch carefully. This is tomorrow’s warm-up.

Fitness

FIT: Clean Pull + Power Clean + Hang Clean (14:00 minutes to hit a heavy complex. )

FIT : Front Squat (5:00 to find max reps @ 85% of day’s best comp)

FIT: Metcon (Time)

1 Round
20 thrusters 95/65
30 burpees
40 step lunges
800m run

Competition

COMP: L-Sit (5:00 working window. Work on bringing hips forward.)

COMP: Snatch Pull + Power Snatch + OHS (14:00 to a heavy complex.)

COMP: Clean pull + Power Clean (14:00 to a heavy complex.)

COMP: Front Squat (3×6; All sets up from last Wednesday.)

COMP: Metcon (Time)
2 rounds
20 thrusters 95/65
30 burpees
40 step lunge
800m run

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