10-21-14

Fitness:

A. Back Squat- 12 min to find 1 RM
B. Tabata KB Swings #53/35- lowest round is total score- 8 Total rounds
+
10 min AMRAP
8 Power Clean 135/95
200m run

Competition:

A. Press 1 RM-10 min- rest as needed
B. CG BP 1 RM- 10 min- rest as needed
+
20 min AMRAP
350m row
10 Power Clean #155/110
10 Pullups (C2B)

Pullup standard is chin over bar. You may do C2b if you would like