5-27-14

Fitness:

A. Back Squat 5-7 x 5 @ 41×1 rest 3 min
B. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 2-3 min (4 sets of 3)
C1. Farmer Carry  150′ x 5 rest 30 sec (length of parking lot)
C2. 400m row x 5 rest 1 min
C3 Accumulate 20 sec L Sit x 5 rest 30 sec

Notes: B-Add 1 rep to your cluster from last week.

Competition:

A. Front Squat 4-5 x 5 @ 31×1 rest 3 min
B. RFESS 8-10 x 4 @ 3010 rest 30 sec, rest 1 min
C. 3 Position Clean + 1 Jerk x 4 rest 3 min (mid thigh, below knee, floor)
D. Strict Pullup (Wtd) 3-4 x 4 @ 21×1 rest 2-3 min