Saturday November 30, 2019

A) Primer
4 x
8 Banded Hip extensions.
12 Banded Goodmornings

B) Deadlift
6 x 2, 85%+
Rest as needed.

C) Main Lift
Establish a heavy clean from the low blocks
*Or the low hang.

8min CAP.

D) Pairnings
Every 2:00 x 8 (4 each alt.)
1- 6 touch and go snatch, 60-70%
2- 12 cal row + 4 Ring Muscle Ups

E) Warrior Workout 
1km row
50 wall balls
25 devils press, 2 x 22/15
**This will be part of ALL Sport of Fitness PROGRAMS this phase.

F) Accessories

200 banded face pulls

*Complete this in sets of 25.


If you are competing this weekend then:
Prep Food
Eat / Hydrate
Use recovery time wisely
Respect the competition
Honour the judges (they are human too)
Be the person your dog thinks you are.

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