4-14-14

Fitness:

A. Back Squat 8-10 x 4 @ 32×1 rest 2-3 min
B. RFESS 10-12 x 3 @ 3010 rest 30 sec; rest 1 min
+
Run 400m
15 Squat Clean Thruster 115/75
30 DU
10 Squat Clean Thruster
20 DU
5 Squat Clean Thruster
10 DU
Run 400m

Competition:

A. Back Squat 6-8 x 4 @ 32×1 rest 2-3 min
B. Wtd Step Up 4-5 each leg x 3 rest 30-60 sec (no pushoff)
+
EMOM for 8 min
3 Cleans (HTLW)
+
For Time:
Front Squat 165/105
T2B
10-8-6-4-2

Notes: You must take the bar from the ground.