11-3-14

Fitness:

A. Back Squat 8-10 x 4 @ 20×1 rest 2-3 min
B. Barbell Front Rack Stepup 5-7 per leg x 3 rest 30 sec b/n legs
+
10 min AMRAP
15 Wallballs
10 Power Cleans 135/95
3-5 Strict Pullups

Competition:

A. Back Squat 4-5 x 4 @ 10×1 rest 2-3 min (focus on speed; no pausing)
B. CG BP 8-10 x 4 @ 21×1 rest 2 min
+
EMOM for 21 min
1 Min-150m/180m
2 Min-6-8 OHS 135/95
3 Min- 4-5 Burpee Box Jump Overs