8-30-13

Fitness:

A. RDL 10-12 x 4 @ 4010 rest 2 mins

B1. DB Shoulder Press 10-12 x4 @3010 rest 30 sec

B2. DB SA High Pull 10-12 x 4 @ 3010 rest 30 sec; rest 1 min

+

EMOM for 12 mins

Even- 8 Push Press #115/75

Odd- 6 Lunges in place

Competition:

A. Back Squat 4-5 x 4 rest 3 min

B. Snatch 1.1 x 7 rest 15 sec between cluster; rest 2-3 min

C. Split Jerk 1 PC + 1 PJ + 2 SJ x 3 rest 2 mins

D. WTD Pullup 4-5 x4 @4112 rest 15 sec+ AMRAP “Strict” Pullups “unwtd” rest 2 min