6-18-14

Fitness:

Hang Power Clean and
Power Clean Technique
+
13 min AMRAP @ 90%
12 KBS
7 Burpee
300m row
rest 5 min
13 min AMRAP @ 90%
7 Thurster 95/65
FC
12 Walking Lunges (6 per side)

Competition:

A. Shoulder Press 4-5 x 4 @ 3111 rest 2-3 min
B. Push Press 3-3-3-3 rest 2 min
C1. SA DB Row 4-5 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