12-26-14

Fitness:

A. Front Squat 6-8 x 5 @ 21×1 rest 2 min
B1. KBS 12-15 x 4 rest 30 sec
B2. Strict Pullups 3-5 x 4 @ 21×1 rest 1 min
C1. 200m Farmer Walk x 4
C2. Hollow Hold 30-45 sec

Competition:

A. EMOM for 8 min 1PJ+ 1 SJ @ 78%-80%
B. Power Clean 2-2-1-1 (not tng) rest 2 min
+
For time
21 Pullups (c2b)
9 Thrusters #100
15 Pullups
15 Thrusters
9 Pullups
21 Thrusters