September 24 2015

Fitness:

A1. Supine Ring Row or Supinated Pullups 10-12; 5-7 x 4 @ 41×2 no rest
A2. DB Reverse Lunge 10 per leg w/ 2 sec pause with knee on the floor no rest
+
5 sets
200m run
12 Wallballs
30 DU or 200m row

Competition:

A. Snatch Pull to Snatch (Max)
B. 1 Clean + 2 Push Jerks Max
C. CGBP 10RM, then -5% &-10% for 10; (ladies use DB’s)
D. Push Presses 8RM, then -5% &-10% for 8 (ladies use DB’s)
+
For time
400m run
then
3 rounds
12 Deadlift 155/95
9 HPC
6 Push Jerk