1-31-14

Fitness:

A.RDL 4-5 x 4 @ 31×1 rest 2 min
B1. DB Shoulder Press 6-8 x 3 @ 31×1 rest 30 sec
B2. DB Row 6-8 x 3 @ 31×2 rest 30 sec
+

“13.2”
5 DL 115/75
10 PP
15 Box Jump 24/20

Competition:

A. Front Squat 2-2-1-1
+
13.5

Warmup for 13.5

4 rounds for time

4 Thrusters 75/45

4 Pullups

+

3 rounds for time

4 thrusters 100/65

4 c2b pullups

**notes- if you feel like the pull-ups in the warmup are going to keep you from getting your best score please sub 20 sec AD sprints. The goal for the warmup is to get “warm” and to get just a little lactate into the blood stream. If you struggle with 30 c2b pull-ups then please modify the warmup.