11-26-13

Fitness:

A. Deadlift 4-5 x 4 @ 3010 rest 2-3  min

B1. Push Press 5-5-5-5 @ 31×1 rest 1-2 min

B2. Arnold Press 6-8 x 4 @ 3010 rest 30 sec, rest 1 min

+

EMOM for 14 min

Even- 4 TnG Power Clean 145/95

Odd- 8 Burpee

Competition:

A. Push Jerk 3-3-3-3 rest 2-3 min

B. Split Jerk 1-1-1-1 rest 2-3 min

C1. CGBP 4 x 20 reps rest 1-2 min

C2. WTD Pull-up @ 31×2 3-4 x 4 rest 1 min

+

For time with 12 min Cap

2K row

30 Alt Pistols

20 HPC 185/115