July 8 2015

Fitness:

DB BP 5-7 x 4 @ 41×1 no rest
Supinated Pullup 2-3 x 4 @ 31×3 rest 1 min
+
4 sets
Barbell row 4-5 @ 31×1 no rest (Heavier than last week)
face pull 12 reps @ 3113 no rest
+
5 sets
1 Sled
16 Wallballs
FC

Competition:

A1. Hang (Squat) Snatch 4-3-2-2-2 no rest
A2. SA FW x 5 (Parking lot 1 length per hand) no rest
B1. HSPU Strict (deficit) 3-4 x 5 rest 1 min
B2. T2b AMRAP UB (-1) x 5 rest 2 min
+
5 Rounds @ 80%
10 KB Snatches
10 Burpee over abmat

Masters-Please sub wall walks for HSPU. you may work on HSPU after class