1-8-15

Fitness:

A1. Barbell Upright Row 4-5 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 8-10 x 4 @ 3115 no rest; rest 30 sec
+
5 sets
250m row
15 KBS
rest 1 min b/n sets

Competition:

2 Clean + 1 Jerk @ 70-72% EMOM for 10 min
+
12 min @ 80%
5 Shoulder to OH 155/105
5 Box Jump 24/20
10 Wallball