9-15-14

Fitness:

A1. DB BP 10 -12 x 5 @ 31×1 rest 60 sec
A2. SL RDL 8-10 x 5 @ 3010 rest 30 sec b/n legs
+
4 rounds
SA Farmer Carry 150′
10 Inverted Row @ 3010
2-4 Wall Walks

Competition:

A. Split Jerk 1.1 Every 90 sec for 7 sets
B1. Ring Dips 4-5 x 5 rest 20 sec
B2. Alt’ing DB Snatch 5 each arm x 5 rest 2 min
+
4 sets @ 80%
8-10 Push Press 155/95
15 KBS 2pd/1.5pd
10-12 T2B