6-2-14

Fitness:

A. Back Squat 4-6 x 5 @ 41×1 rest 2-3 min
B. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 2-3 min (4 sets of 3)
+
5 Hang Clean Thruster 135/85
30 DU
300m row
rest 2:00 x 5

Notes: B-Add 1 rep to your cluster from last week. at least the first two sets

Competition:

A. Front Squat 3-4 x 5 @ 31×1 rest 2-3 min
B. RFESS 6-8 x 4 @ 3010 rest 30 sec, rest 1 min
C. 3 Position Clean + 1 Split Jerk x 4 rest 3 min (mid thigh, below knee, floor)
D. Strict Pullup (Wtd) 3-4 x 4 @ 21×1 rest 2-3 min