1-29-15

Fitness:

A1. Barbell Row with Axle (fat bar) 10-12 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 4-5 x 4 @ 3115 no rest; rest 30 sec
+
5 sets
18 Calorie Row
12 KBS
8/12 Pushups @ 3010 (increase pushups by 2 reps from last week)
rest 1 min

Competition:

12 min to a tough single Clean and Jerk (does not have to be a 1RM)
+
6 min @ 80%
7 T2b
3 Ground to OH 135/95
rest 3 min
6 min @ 80%
12 Box Jump Step Down
12 Wallball
rest 3 min
6 min @ 100%
7 T2b
3 Ground to OH 135/95