5-9-14

For the conditioning please keep up with your times for each round. We will start fitness and competition at the same time.

Fitness:

A1. Shoulder Press 6-8 x 4 @ 30×1 rest 1 min
B1. Pendlay Row 6-8 x 3 @ 30×2 rest 1-2 min
B2. Accumulate 35 sec x 3 with chin over bar rest as needed
+
20 calories
8 burpee over rower
15 KBS
rest 3 min x 5

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 8-10 x 4 @ 3111 rest 2 min
+
12 burpee
8 Push Press 135/85
35 DU
rest 2:30 x 5