10-27-14

Fitness:

A. Back Squat 10-12 x 4 @ 20×1 rest 2-3 min
B. Barbell Front Rack Stepup 6-8 per leg x 3 rest 45 sec b/n legs
+
8 min AMRAP
10 Wallballs
3 Strict Pullups

Competition:

A. Back Squat 5-7 x 4 @ 10×1 rest 2-3 min (focus on speed; no pausing)
B. CG BP 10-12 x 4 @ 21×1 rest 2 min
+
EMOM for 21 min
1 Min-250m row
2 Min-8 FS 165/115
3 Min-10-12 Burpee