9-11-13

Fitness:

6 min AMRAP @ 80%

100m row

10 KBS

12  HR Push Up

3 min rest

6 min AMRAP @ 80%

8 DB Push Press

20 Singles/10 DU

5 T2B

3 min rest

6 min AMRAP @ 80%

400m run

10 Burpee

10 Wallball

Competition:

A. Hi Hang Clean 2-3 x 5 rest 2-3 min

B1. Push Press 3-4 x 4 rest 60-90 sec

B2. Rope Climbs x 3 x 4 rest 2 min

C1. Seated DB Press 6-8  x 4 @ 3010 rest 60 sec

C2. DB Powell Raise 6-8 x 4 @ 3010 rest 30 sec, rest 60