7-28-14

Fitness:

A. Back Squat 10-12 x 4 @ 31×1 rest 2-3 min
B. RFESS 10-12 x 3 @ 3010 rest 20 sec; rest 45 sec
+
EMOM for 14 min
Even 3-4 Power Cleans #135/95 (you may not do TnG) 1 rep at a time
Odd-8 Wallballs
+
12 TGU per side (HTLW)

Competition:

A. Back Squat 8-10 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 4 rest 2-3 min
+
In 6 sets find 3RM OHS
after each attempt at the OHS the athlete must complete 40 UB DU. If the DU’s are not UB
athlete must complete 400m run.