10-2-13

Fitness:

A. RDL 10-12 x 4 @ 4010 rest 2-3 min

B1. DB Shoulder Press 10-12 x 4 @ 3010 rest 1 min

B2. SA Front Raise 10-12 x 4 @ 3010 rest 30 sec, rest 1 min

+

3 Rounds for time

3 TGU per side (HAP) w/ perfect form

18 Burpees

+

3 FC 100m

Competition:

A. Hang Clean “bottom of knee” 2 sec pause before starting+ Clean+ Front Squat rest 3 min, no more than 4

B. Push Jerk 3-4 x 5 rest 2 -3 min

C1. GHD Situp 5 x 5 no rest

C2. Sled/ Prowler x 5 rest as needed

+

20 Wallballs

15 DU

rest 1 min x 3