September 10 2015

Fitness:

4 sets
3 UB TGU per side
Parallel pullup 4-6 @ 31×2
30-45 sec FLR rings with feet on block
+
4 sets
SA DB Row 8-10 @ 21×2
SA FW (parking lot)
Reverse sled drag (parking lot)

Competition:

Males
A. Power Snatch tng 3RM- no more than 5 sets **Masters Males PC only**
B. Barbell Row Pronated Grip 8-10 x 4 @ 21×2 rest 2-3 min

Females
A. Power Snatch tng 3RM- no more than 5 sets
B1. Barbell Row Pronated Grip 8-10 x 4 @ 21×2 no rest
B2. Barbell Tricep Extension 12-15 x 4 @ 41×1 no rest
+
(Males and Females)
4 sets
20-30 UB DU
8-10 Strict Pullups
200m run
rest 2 min