10-30-13

Fitness:

A. RDL 3-4 x 4 @ 4010 rest 2-3 min

B1. DB Seated Shoulder Press 4-5 x 4 @ 3010 rest 1 min

B2. DB Front Raise 4-5 x 4 @ 3010

+

1 FC 150m

10 Front Rack Step ups (Heavy) (No push off)

x 4 rest as needed

Competition:

A. 3 TnG Clean EMOM for 8 min @ 75% of 1 rm

B. 1 Clean every 30 sec for 4 min @ 80% of 1 rm

C. Push Jerk 2-3 x 5 rest 2 min

+

“not for time”

4 sets of

8 GHD Situps

2 Seld/Prowler 200′(Heavy but fast; Under 20 sec)