9-12-13

Fitness:

A. CGBP 6-8 x 3 @ 3010 rest 2-3 mins

B. Dips 8-10 x 3 @ 3112 rest 2 -3 min (you may add weight if you would like)

+

For Time w/ 9 min Cap

40 Squat Clean Thruster #115/75

Competition:

Row 500m

rest 2-3 min x 5

+

Snatch Technique