6-24-14

Fitness:

A1. DB BP 4-5 x 4 @ 41×1 rest 1-2 min
A2.(F) Pendlay Row 3-5 x 4 @ 20×2 rest rest 1 min
A2.(M) DB Row 4-5 x 4 @ 31×2 rest rest 20 sec; rest 45 sec
+
4 rounds
10 Alt’ing front rack stepups (5 per leg)- no push off
4 Wall Walks
7 T2B

Competition:

A. 3 Position Clean + 1 Split Jerk x 7 rest 2 min (mid thigh, below knee, floor)
B. Strict Pullup (Wtd) 2-2-2-2 @ 21×1 rest 2-3 min
+
4 rounds @ 85%
10 Cleans 155/105
500m row