10-23-14

Fitness:

A1. DeadLift 10-12 x 4 @ 31×1 rest 1-2 min
A2. Powell Raise 10-12 x 4 @ 3010 rest 20; rest 20
+
350m row
25 DU
8 Shoulder to OH 125/75
rest 2:00 min x 4

Competition:

A. Hang Clean from thigh + Clean x 5 “perfect form”
B1. Supinated Pullup 4-5 x 4 @ 21×2 rest 20 sec
B2. Waiter Walk 150′ x 4 rest 20, rest 1 min
C. Thruster 5-5-5-5 rest 2 min
+
For time with 6 min Cap
150 DU
30 Burpees

The goal is 1 set on the DU. All out on the burpee