11-7-14

Fitness:

A. Front Squat 8-10 x 4 @ 10×1 rest 2-3 min
+
For time
Double KB Front Squat Ladder #35/53
10-9-8-7-6-5-4-3-2-1

Competition:

A. Deadlift 3-5 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-10 DB Snatch
+
5 rounds for time
20 DU
10 Burpee