12-10-13

Fitness:

A. Push Press 5-5-5-5 @ 31×1 rest 2-3 min

B1. SA Seated Arnold Press 4-5 x 4 @ 3010 rest 30 sec

B2. Kneeling Torso Row 4-5 x 4 @ 3010 rest 30 sec

+

300m row

8 HPC 135/85

rest 60 sec x 5

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 20 reps x 4 rest 1 min

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