9-25-14

Fitness:

A1. Shoulder Press 8-10 x 4 @ 4112 rest 30-60 sec
A2. DB Row 8-10 x 4 @ 3112 rest 20 sec, rest 45
+
Shuttle run AFAP
rest 20 sec x 5
rest 2 min x 2
+
3 rounds @80-90%
8 Power Cleans
12 Burpee Over ABMAT

Competition:

A. Power Snatch 2 Tng @ 78% EMOM for 10 min
B. Good Morning 4-6 x 4 @ 31×1 rest 2 min
+
5 sets
8 Thruster 95/65
5 NPUBBJ 20″
15 sec sprint on rower
males rest 2 min; females rest 1 min

10-13 sec for thruster
7-9 sec for NPUBBJ
Total work- 39-44 sec