11-6-14

Fitness:

A1. DeadLift 8-10 x 4 @ 31×1 rest 1-2 min
A2. Powell Raise 8-10 x 4 @ 3010 rest 20; rest 20
+
200m row
8 Barbell Row (hold for 2 sec w/ scapula completely retracted)
12 OH Walking lunges #45/25
rest 1 min x 5

Competition:

A. Hang Clean from thigh + Clean x 5 “perfect form”rest 2-3 min
B1. Supinated Pullup 2-3 x 5 @ 21×2 rest 20 sec
B2. Waiter Walk 150′ x 5 rest 20, rest 1 min
C. Thruster 4-4-4-4 rest 2 min