6-16-14

Fitness:

A. Back Squat 3-4 x 5 @ 41×1 rest 2-3 min
B1. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 1-2 min (4 sets of 3)
B2. Rope Climb 1(F); 2(M) x 4 rest as needed
+
12 min @ 85%
400m run
10 UB Push Press

Notes- Use the same reps as last week for the cluster.
Use a heavier weight or lighter band if possible.
If you are using a band be sure to do 10 ring rows for 4 sets @ 4114.

Competition:

A. Front Squat 5,3,2 5,3,2 @ 31×1 rest 2-3 min
B. RFESS 5-7 x 4 @ 3010 rest 30 sec, rest 1 min
+
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%