6-1-15

Fitness:

A. Back Squat (M)3-4, (F) 5-7 x 5 @ 42×1 rest 2-3 min (females rest 90-120 sec)
+
4 sets
12 Burpee
200m run
+
5 sleds (15-18 sec of work)
+
Shoulder moblity with band work and lax ball work

Competition:

A. Snatch 2 @ 60%, 1 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90% (all singles) rest 2-3 min (video all reps)
*** if you make 90%, hit it again..If not, go back to 85%
B. Back Squat 2-3 x 5 @ 42×1 rest 2-3 min
+
8 min @ 80%
150m row
8 UB HPS 75/45
4 pistol per leg
rest 3 min (strict)
8 min @ 80%
8 Burpee box Jump over
12 Wallball