12-19-14

Fitness:

A. Front Squat 8-10 x 5 @ 21×1 rest 2 min
+
EMOM for 21 min
1 min 3-4 Power Clean
2 min 3/5 Strict Pullup
3 min Side Plank 20 sec per side

Competition:

A. EMOM for 10 min 1PJ+ 1 SJ @ 75%-78%
B. Power Clean 2-2-2-2 (not tng) rest 2 min
+
10 min AMRAP
500m row
30 UB Wallballs
20 Power Clean and Jerk 155/105
10 Box Jump Step Downs