5-14-15

Fitness:

A1. Good morning (M)6-8, (F) 10-12 x 5 @ 31×1 rest 2 min (females rest 60-90 sec)
A2. Pro Cobra 45-60 sec x 5 no rest
+
5 sets
3-5 Strict Supinated Pullups @ 41×1
30-45 sec hollow hold
3 TGU per side

Competition:

A1.Wtd Dip 4-5 x 4 @ 41×0 rest 30-60 sec
A2. RDL 8-10 x 4 @ 41×1 rest 2 min
+
For time
1k Row @ 90%
rest 2 min
15 Power Clean and Jerk 135/95
10 Burpee
15 Power Clean and Jerk
rest 2 min
1k row @ 90%
Compare to 6-16-14
***Masters 115/75