July 24 2015

Fitness:

A1. Front Squat 8-10 x 4(M),x 6(F) @ 31×1
A2. PC + Push Press 8-10 x 4(M), 6(F) @ 32×1 rest 1 min
+
10 min AMRAP
10 Wallballs
6 burpee step over or (burpee+lunge)
+
3 sets
side plank 30 sec per side
10 band pull aparts @ 3113

Competition:

A. Hang Clean(mid thigh)+Clean+1 SJ x 5 rest 2 min
+
5 rounds for time
10 Calorie Row
10 DB Snatch
10 Burpee Over Rower
Reference 10/16/14