1-26-15

Fitness:

A1. Goblet Squat 4-5 x 5 @ 20×1 rest 60 sec
A2. Strict Pullup 2-3 x 5 @ 21×2 rest 60 sec
+
4 sets not for time
8 Deadlift @ 41×1 (pronated grip)
200m run or row
70 sec FLR
+
3 sets
12 Face Pulls @ 4114
12 V Pulls @ 4114

Competition:

A.Back Squat 1-1-1-1-1-1 x 3 rest 20/ rest 2-3 min
B. HSPU 4-5 Strict + 4-5 Kipping x 4 rest 2 min
+
3 sets @ 80, 90, 100%
40 DU
15 Thruster 100/65
12 Bar Facing Burpee
rest 2:00 after set 1, rest 3:00 after set 2

**Disclaimer**

I am not crazy about putting thrusters with burpees. However, if you are following competition there is a good chance that you are doing the “Open” and an even better chance that you will be doing burpees and thrusters and possibly even together. Be sure you get some good shoulder mobility work in before your dynamic warmup.