6-11-14

Fitness:

Hang Power Clean and
Power Clean Technique
+
12 min AMRAP @ 90%
5 Hang Clean
8 Bar Facing Burpee
350m row
rest 5 min
12 min AMRAP @ 90%
10 wallball
FC
200m run

Competition:

A. Shoulder Press 5-7 x 4 @ 3111 rest 2-3 min
B. Push Press 4-4-4-4 rest 2 min
C1. SA DB Row 5-7 x 4 @ 31×2 rest 30 sec
C2. TGU 4 per side x 4 (HAP) Build
C3. 1(f); 2(m) rope climbs x 4 rest as needed