9-8-14

Fitness:

Goblet Squat 6-8 x 3 “no tempo”
+
EMOM for 12 min
Even 7 Burpee
Odd 3-5 Strict Pullups (BW Only)
+
5 sleds(not too heavy)

Competition:

A. Split Jerk 1.1 Every 90 sec for 7 sets
B1. Ring Dips 6-8 x 5 rest 20 sec
B2. Alt’ing DB Snatch 5 each arm x 5 rest 2 min
+
4 sets
2 Legless RC 13′
12 GHD Situps
Waiter Carry 150′