12-27-13

Fitness:

A. Back Squat 10-12 x 4 @ 31×1 rest 2-3 min

B. Wtd Step Up 6-7 each leg (no push off)

+

EMOM for 14 mins

Even-4 Cleans 135/95

Odd- 5 Pullups (3 Strict+2 “Swinging”)

Competition:

12 min MAP @ 85%

15 KBS

10 Box Jumps

400m row

rest 4 min

12 min MAP @ 85%

15 Wallball

40 DU

10/7 C2B Pullups

rest 4 min

12 min MAP @ 85%

15 KBS

10 Box Jump

Row 400m