11-13-14

Fitness:

A1. Barbell Upright Row 8-12 x 4 @ 3010 rest 20 sec
A2. DB Powell Raise 7-9 x 4 @ 3010 rest 20 sec; rest 1 min
+
300m row
8-10 Russian KBS
rest 1:00 x 5

Competition:

A. Hang Clean from thigh + Clean x 5 “perfect form”
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 3-3-2-2- rest 2 min