10-31-14

Fitness:

A. Front Squat 10-12 x 4 @ 10×1 rest 2-3 min
+
EMOM for 14 min (Outside)-Dress Warm
Even-10-12 Thrusters #105/75
Odd-Shuttle Sprint 150′
+
400m walk cool down

Competition:

A. Deadlift 4-6 x 4 @ 31×1 rest 2 min
B. Push Jerk x 2 x 5 rest 2 min
+
EMOM for 14 min
Even-3-5 HSPU
Odd-8 DB Snatch