4-25-14

Fitness:

A1. Shoulder Press 8-10 x 4 @ 30×1 rest 1 min
A2. Strict Pullups AMRAP X 4 rest 1-2 min
B. Pendlay Row 8-10 x 3 @ 30×2 rest 1-2 min
C1. FC x 5 (HAP)
C2. Sled x 5 (HAP)

Its Friday!!!!! Lets have some fun!!!!!!

Competition:

A. Hang Snatch (below knee w/pause)+Snatch- Build to a heavy single of the complex
B. Back Extenions 12 x 4 @ 2020
C. DB Shoulder Press 10-12 x 4 @ 3111 rest 2 min
+
3 rounds for time
20 Calorie Row
40 DB Snatch 35/#45-50;20 per arm
20 T2B