Caption this
Competition:
am
A. Power Clean + Push Jerk – to heavy single …. + 2-3 singles at 90% of that #
B. Back SqT – 2RM
C. Bench Press – 2RM
D. 10 min on bike; hard effort
pm
A. running clock
amrap 3
5 heavy wall balls
5 box jumps 24/20 *step
rest 3 min
amrap 6
10 shoulder to overhead 155/108
12 ghd situps
30 double unders
rest 3 minutes
amrap 9
12/10 cal bike
100m shuttle run
10 power cleans 95/63
B. Assistance Work
1. bent over / lay down ; db rear fly’s – 4 x 8-12 reps
2. single arm db/kb Side Row 6-8 reps x 4 sets each side
3. 3 rds NFT of 25 banded scap squeezes, :30 second hs hold on wall (belly facing), 20 PVC dislocates