5-2-14

This is Friday’s post. Be sure you check the date.

Fitness:

A1. Shoulder Press 6-8 x 4 @ 30×1 rest 1 min
B1. Pendlay Row 6-8 x 3 @ 30×2 rest 1-2 min
B2. Accumulate 35 sec x 3 with chin over bar rest as needed
+
5 rounds not for time
10 FS 115/85
1 sled

Notes- Bar must come from the ground

Competition:

A. Hang Snatch (below knee w/pause)+Snatch- Build to a heavy single of the complex
B. Back Extenions 12 x 4 @ 2020
C. DB Shoulder Press 8-10 x 4 @ 3111 rest 2 min
+
Not for time
OHS 115/75, 135/95, 155/105
C2B Pullup
21-15-9