June 18 2015

Fitness:

A1. BB Upright Row 10-12 x 5 @ 3010 no rest
A2. RFESS 10-12 x 5 @ 3010 rest 1-2 min after BOTH legs
+
4 sets
2-3 Wall Walk
30-45 sec Side Bridge per side
10 SA KBS(Russian) / per side
1 Sled (light and fast)

Competition:

A. Clean + FS + SJ x 6 rest 2-3 min
B1. TGU 3 per side x 4 no rest
B2. Pistol 5 per leg x 4 rest 1-2 min
+
7 min AMRAP Burpee to 6″ Target

**No curtsy pistols. If you cannot do pistols please sub RFESS with weight