6-16-15

Fitness:

5 sets
12 KBS (russian)
200m row
5 SA OH Lunge
+
5 sets
SA Bottoms Up KB Walk (length of gym)
60 Sec FLR (shoulder blades pulled down,lats engaged, and body in straight line)
+
Kneeling Thoracic mobility

Competition:

A. Push Press 6-8-10 rest 3 min
B. PC + PJ + SJ x 5 rest 2-3 min
C. Snatch Grip DL 4-5 x 4 @ 41×1 rest 2 min
+
500m row @ 90%
rest 1:45 x 5-7 sets