9-26-14

Fitness:

A. Walking lunges 8 per leg x 4 sets(building) rest 2 min
B1. strict pullup 4-5 x 5 @ 21×1 rest 20 sec
B2. DB Push Press 10 reps x 5 rest 2 min
+
7 min AMRAP
Squat Clean 155/95

Competition:

A. Front Squat 6-8 x 4 @ 20×1 rest 2-3 min
+
For time
Hang Snatch 120/80
Bar MU or C2b Pullup
8-6-4
rest 10 min
then

3 rounds for time
10 SA OH Squats #20/35
7 Burpee Box Jumps 20″/24″