10-2-14

I apologize for the late post, I am assuming that the server that my web page uses was down last night.

Fitness:

A1. Shoulder Press 6-8 x 4 @ 4112 rest 30-60 sec
A2. DB Row 6-8 x 4 @ 3112 rest 20 sec, rest 45
+
Shuttle run AFAP
rest 20 sec x 6
rest 2 min x 2
+
4 rounds @80-90%
6 Hang Power Cleans 135/85
4 T2B

Competition:

A. Power Snatch 2 Tng @ 80% EMOM for 10 min
B. Good Morning 4-6 x 4 @ 31×1 rest 2 min
+
5 sets
5 Thruster 95/65
7 NPUBBJ 20″
10 KBS 53/35
males rest 3:00 min; females rest 90 sec

10-13 sec for Thurster
11-13 sec for NPUBBJ
18-24 sec of work
Total work- 47-50 sec of work