12-23-14

Fitness:

A1. Power Clean 1-2 reps x 4 no rest
A2. CGBP 8 reps x 4 rest 1 min
+
4 sets not for time
12 Goblet Squat 2 sec pause @ bottom
4 TGU per side
1 min Hollow Hang from Pullup Bar

Competition:

AFAP
10 power snatch #95/65
5 burpee
10 Calorie Row
rest 2 min x 3
+
5 sets
Heavy Sled Push (High Turnover)
20 sec sprint on rower
rest 2-3 min each set

Notes-  All Power Snatches must be completed UB. Form needs to be as close to perfect as possible for the Power Snatches.