July 15 2015

Fitness:

A. Proper Power Clean Setup + 1st and 2nd pull
+
6 sets
1 Sled
200m run
Hollow Hold 30-40 sec
+
Band Pull Aparts 10-12 x 4 @ 3113
Bear Crawl Fwd 75′ + Bear Crawl Backwd 75′

Competition:

A. Hang Squat Snatch 5RM- no more than 4 sets
B. 5 min AMRAP HSPU- rest exactly 10 mins
C. 5 min AMRAP Strict C2b Pullups
+
4 sets @ easy pace
1 Sled
10 KB Snatches