September 9 2015

Fitness:

A1. Barbell Upright Row 10-12 x 4(M), x 6 (F) @ 3010 no rest
A2. Side plank for 30-45 sec per side
A3. Strict Pullup 3-5 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
EMOM for 12 min
1 min-12 Wallballs
2 min-6-8 Cal row
3 min-5 HPC 115/85

Competition:

A. HPC paused from above the knee +1 PC + 1 Push Jerk x 4 rest 2-3 min
B. Good Morning 5-7 x 4 @ 21×2 x 4 rest 2-3 min
+
4 sets(Females)
4-5 RIng Pushups @ 31×1 rest as needed **Feet on a block**
Z Press 10-12 @31×1
rest as needed
+
4 sets(Males)
8-10 UB OHS (increasing weight every set) Start at 135
3-5 MU
rest as needed
+
3-4 Sets (Masters Males)
12 KBS
20 cals on Assault Bike