January 29 2016

Fitness:

A. Hang Clean(from hip crease) 4 sets of 4 reps rest 2 min
B. RFESS w/ DB 4 sets x 6 reps rest 90 sec b/n each leg
+
12 min AMRAP
300m row (AFAP)
14 WB
8 DB PP
+
3 sets
12 Face Pulls
12 Band Pullaparts
1 Reverse Sled Drag (heavy but fast)

Competition:

A. Front Squat 5 x 5 rest 2:30
B. EMOM for 8 min 1 Clean + 1 PJ @ 75-78%
+
For time w/ 13 min CAP
2k row
50 Alt Pistols (25 per leg)
30 Hang PC or Clean 185/125 masters 135/95