4-6-15

Fitness:

A. Back Squat 10-12 x 4 @ 42×1 rest 2 min
B. Strict Supinated Pullup 4-5 x 4 @ 31×2 rest 1-2 min
+
12 UB Thruster 95/65
12 Calorie row
rest 2 min x 4
+
5 sleds “Fast” no more than 18-20 sec of work

Competition:

A. Back Squat 4-5 x 5 @ 42×1 rest 2-3 min
B. Snatch(Squat) from Blocks x 5 (Bar should be right above knee before starting) rest 2-3 min
+
@ 80%
12 KBS 70/53
8 Burpee Box Jump
run 200m
rest 3 min x 5