July 18 2016

Fitness:

A1. RFESS 4 x 10 @ 3010 rest 90 sec after each leg (build)
A2. BB Strict OH Press 4 x 7 @ 21×1 rest 60-90 sec (build)
+
EMOM for 14 min
1 min Shuttle Run Inside
2 min 3-4 Strict PU + 15-20 sec hold with chin over the bar
+
7-8 min FR Mobility

Competition:

A. Snatch- 10 singles- perfect form only add weight if previous set was perfect
B. OHS 5 reps every 2 min for 6 sets- can be taken from the rack (Build)
C. Accumulate 30/20 strict PU- perfect hollow body position
+
10 min AMRAP
30 DU
10 Alt’ing DB Sntach