9-29-14

Fitness:

A1. DB BP 6-8 x 5 @ 31×1 rest 60 sec
A2. SL RDL 6-8 x 5 @ 3010 rest 30 sec b/n legs
+
4 rounds not for time
SA Farmer Walk with Handle 150′
10 Inverted Row @ 3010
7 Thruster #115/75

Competition:

A. Split Jerk 1 Every 2 min for 7 sets
B1. Ring Dips 4-5 x 5 rest 20 sec
B2. Alt’ ing DB Snatch 5 per arm x 5 rest 2 min
+
3 rounds @ 80-85%
20 KBS 70/53
15′ Walking Lunge w/ Axle 115/75
10 Burpee
15′ Walking Lunge