10-7-13

Fitness:

A. Back Squat 8-10 x 4 @ 3011 rest 3 min

B1. RFESS 6-8 x 4 @ 3010 rest 30 sec, rest 1 min

B2. Pull-up/P-Pull up 4-6 x 4 @ 3112 rest 1-2 min

+

EMOM 14 min

Even-4 PC #135/95

Odd-5 Shoulder to OH

+

5 Sled/ Prowler (HAP)

Competition:

A. Hang Snatch(below knee; 2 sec pause)+ Snatch+ OHS x 5 rest 3 min

B. Snatch Grip DL 4-6 x 4 @ 4010 rest 2-3 min

+

EMOM 14 min

Even- 7/10 C2B Pullup

Odd-6 Pistol (add weight if necessary)

+

GHD Back Extension 3 x 20  1 sec at bottom, 2 sec at top