11-5-13

Fitness:

A. CGBP 5 x5 @ 50% of 1 RM rest 2-3 min

B. 5-7 min T2B Skill work

+

40 sec hollow hold

40 sec dish hold (on floor)

60 sec FLR

x 5

Competition:

A. DL + Clean + 2 FS + 1 Jerk

work for  12 mins; start at 115/75 moving up in #10 increments, should be a continuous movement(no pauses).

+

15 KBS

10 Pushups

15 Airsquats

rest 60 sec x 4