11-14-13

Fitness:

A. Back Squat 3-3-3-3 @ 20×1 rest 2-3 min

B. Thruster 5-5-5 rest 2-3 min

C1. Arnold Press 10-12 x 4 @ 3010 rest 30 sec, rest 1 min

C2. Pushups 10-12 x 4 @ 3010 rest 30 sec

Competition:

A. Back Squat 5-5-5-5 @ 21×1 rest 2-3 min

+

EMOM 14 min

Even- 10 KBS 70/53

Odd-8 Push Press 115/75

+

4 sets of

30 sec Hollow Hold

15 V-ups

10 T2B