12-2-13

Fitness:

A. Back Squat 5-3-3-1 @ 20×1 rest 2-3 min

B. Thruster 4-4-4 rest 2 min

C1. DB BP 6-8 x 4 @ 3010 rest 30 sec

C2. Supinated Pull-ups 4-5 x 4 @ 31×2 rest 1 min

+

(6) 75m sprints rest 1:2

Competition:

A. Snatch 2-2-2-2-2 rest 2-3 min

B. OHS 2-2-2-2-2 @ 21×1 rest 2 min

C1. Dips 4-5 x 4 @ 3111 rest 30 sec

C2. Inverted Ring Row 6-8 x 4 @ 31×2 rest 1 min

+

40 sec hollow hold

30 sec ring support

30 sec dish hold

x 4