9-13-13

Happy Friday the 13th

Fitness:

A. RDL 6-8 x 4 @ 4010 rest 2-3 min

B1. DB Shoulder Press6-8 x 4 @ 3010 rest 60 sec

B2. DB SA High Pull 6-8 x4 @ 3010 rest 30 sec, rest 60 sec

+

1000m row buy-in, then

Deadlift #185

21-15-9

Pullup

6-9-12

**notes

Chin must finish over the bar for the pullup to count. Straight arms at the bottom.

Be sure to completely open hips at the top of the deadlift

Competition:

A. Back Squat 2-3 x 4 rest 3 min

B. Snatch 1.1 x 5 rest 20-30 sec, rest 3 min

C. PC +3 PJ+ 1SJ x 3 rest 2 min

D. Wtd Pullup 2-3 x 4 @ 4112, rest 15 sec then AMRAP strict pullup unwtd