12-31-13

Fitness:

A. Back Squat 8-10 x 4 @ 20×1 rest 2-3 min

B. Wtd Stepup 6-7 each leg x 3 rest 30, rest 1 min

+

EMOM for 14 min

Even- 7 Push Press 115/75

Odd-14 Wallball

Competition:

A. Back Squat 8-10 x 4 @ 32×1 rest 3 min

+

3 TnG Power Snatch EMOM for 8 min @ 65% of 1 RM

+

Shoulder Press 2-2-2-2-2 rest 2-3 min

+

3 rounds for time

Row 500m

25 OHS 105/80