August 6 2015

Fitness:

A1. RDL 7-9 x 5(M), x 7(F) @ 4010 no rest
A2. Reverse Bear Crawl 150′ x 5(M) x 7(F) no rest
+
5 sets
SA FC (parking lot)
5-7 Strict Supinated Pullups
15-20 ABMat Situps with Medball 14/20

Competition:

A. 2 Push Jerk + 1 Split jerk x 5 rest 12 sec after PJ; rest 2 min
B1. BB Upright Row 8-10 x 3 @ 31×1 no rest
B2. Barbell Stepup 7 per leg x 3 @ 31×1 rest 60 sec b/n legs; 3 sec on the way down
+
5 sets
12 Burpee
40 UB DU
rest 1 min