5-8-14

Fitness:

A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min
B1. BB Front Rack Lunge 4 each leg x 4 (HTLW)
B2. Side Bridge AMSAP per side x 4
C. Sorenson Hold AMSAP x 3
+
400m waiter walk(200L+200R)

Competition:

A. Clean + 2 FS (build to a max for the complex in 15 min)
B1. CGBP 4-5 x 4 @ 30×1 rest 1-2 min
B2. Pendlay Row 4-5 x 4 @ 30×2 rest 2 min
C. BB Front Rack Walking Lunge 6 per leg x 4 rest 1-2 min