9-18-14

Fitness:

A1. Shoulder Press 10-12 x 4 @ 4112 rest 30-60 sec
A2. DB Row 10-12 x 4 @ 3112 rest 20 sec, rest 45
+
Shuttle run 150′ AFAP
rest 20 sec x 5
rest 2 min x 2
+
3 rounds @80-90%
20 KBS
5-7 T2B

Competition:

A. Power Snatch 2 Tng @ 76% EMOM for 12 min
B. Good Morning 4-6 x 4 @ 31×1 rest 2 min
+
5 sets
10 Deadlift 225/115
8 Burpee
males rest 2 min; females rest 1 min

13-15 sec on the Deadlift(Unbroken)
less than 16 sec for the burpee
and yes this can be done. modify the weight accordingly