Sunday, August 16

There will be NO 8:30am crew tomorrow - Instead we will have a group going at 2:00p

Competitors see how you feel - Hit full session if you're up to it, or take 60 minutes and drill some skills / hit some stuff you want to. Talk with me tomorrow if you want to move but can't get to full Championship Sunday status:

1) 0:00 - 20:00:
EMOM15:
a) 20/15Cal AD 
b) HS Walk 50ft
c) 10 Triple Unders (work them if close, or scale to 60 DU)

2) 20:00-40:00:
Every 3 minutes for 15 minutes complete:
25 Sprint KBS (UB) - 53/35
1 Squat Snatch + 3 OHS @ 185/125 (Scale to ~75% Snatch Max)
*rest remaining time in the 3 minutes*
**Goal here is to tax the hips/shoulders/grip and then become proficient at hitting lifts and OHS**

3) 40:00-Finish:
3 RFT:
10 Hang Squat Cleans (95/65)
10 FS
10 STO
500m Row
10 Pull-Ups
10 T2B
10 Burpee Touch Jumps (to pull-up Bar)


Comp Crew Options:
25min Max Cal AD

1mile Sled Pull

Free-Standing HSPU work / Walk work

Ring HSPU Practice

Pistols

Weighted Lunges (OH?)
etc.etc.etc.