1-7-13

Fitness:

A. Back Squat 8-10 x 4 @ 20×1 rest 2-3 min
B. Wtd Step up 6-7 each leg x 3 rest 30
+
9 min AMRAP
7 Power Clean #115/75
5 Hang Clean
3 Thruster

Competition:

3 rounds @ 80%
5 Burpee
10 Airsquat
250m row

+
3 TnG Power Snatch EMOM for 10 mins(+#5 from last week)
+
30 sec row
5 TnG Power Clean
5 Burpee
rest 3 min x 6