6-13-14

Fitness:

A. Front Squat 5-7 x 5 @ 31×1 rest 2-3 min
B. Hang Clean 2-2-2-2-2 rest 2-3 min (High Hang or Mid Thigh
C1.TGU x 3 per side x 4 rest 30 sec
C2. BB OH Carry 95/65 x 4 (Approx 160m Total) rest as needed
C3. strict pullup x 4 x 4 @ 21×1 no rest

Competition:

A.Back Squat 3-4 x 5 @ 21×1 rest 3 min
B.Power Snatch 2-2-2-1-1 rest 2 min
+
EMOM 12 min
even-2-3 HSPU
odd-5 Clean @ 65% of 1 rm