4-13-15

Fitness:

A1. Back Squat 8-10 x 4 @ 42×1 rest 2 min
A2. Strict Supinated Pullup 3-4 x 4 @ 31×2 rest 1-2 min
+
10 Push Press 95/65
350m row
Males rest 1:30; Females rest 2:00 x 5
compare to 4-7-14
+
5 Sleds “Fast” no more than 18-20 sec of work

Competition:

A. Back Squat 5 x 4 @ 42×1 rest 2-3 min
B. Snatch(Squat) from Blocks x 5 (Bar should be right above knee before starting) rest 2-3 min
+
10 Burpee- 6″ reach
12 KBS
200 m run
rest 2:30 x 6