July 13 2015

Fitness:

A. For time
TGU 30 Alt’ing reps
B. Strict Pullup (AMRAP) x 1 set- You may use a band
+
EMOM for 14 min
Even-3 PC 135/95 or 10-12 KBS
Odd- 2-3 T2b + 20 DU

Competition:

A. Back Squat- 20 RM
B. Power Snatch Tng 5 RM- You may pause at the hip, but no pauses on the ground
+
3 rounds for time
500m row
20 Burpee over rower