Competitors (Monday, 11/20/17)

 In Competition

A. Movement Prep

2 Rounds

3 Hip Flexion Holds x 15 sec (Each Side)

10 HK Halos (Each Knee)

5 SA KB Squat + Press (Each Side)

 

B. Weightlifting

Clean & Jerk

3 x 1, across

*heavy

 

C. Metcon

6 Minute AMRAP

5 Shoulder to Overhead (95,65#)

10 Alt. FR Lunge

30 Double Under
RX+ 115,75

 

D. Core Strength

5 Rounds

30 sec suitcase Hold

AHAP (aim for 60% Body weight)

 

E. Metcon

6 Rounds for time:

6 Strict Deficit HSPU (4″,2″)

7 Strict Toes to Bar

8 Pistols

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