February 23 2016

Fitness:

A. Deadlift 4-5 x 4 @ 21×1 rest 2:30

+

5 sets

(Males) Dips (Dip Bar) 4-6 @ 31×1 rest as needed (may add weight)

(Females)7-10 Bottoms up pushups @3010 (start on the floor, quads tight and knees locked out, hips on the ground)

2 TGU per side (perfect form)

+

5 sets

30 sec Burpee

30 sec rest

30 sec Russian KBS

30 sec rest

**You may add weight to the pushups or use rings

Competition:

A. Push Press 3 sets x 4 reps rest 3:00

B. Deadlift 3 sets x 3 reps of each rest 3:00

+ 16 min AMRAP

10 Cal Row

10 T2b

10 Cal Row

10 DB Snatch 70/50 55/35

10 Cal Row

10 C2b Pullup