July 30 2015

Fitness:

A1. RDL 8-10 x 5(M), x 7(F) @ 4010 no rest
A2. Reverse Bear Crawl 150′ x 5(M) x 7(F) no rest
+
5 sets
16 SA OH Walking Lunge (8 per leg/arm)
5-7 Strict Supinated Pullups
200m run or row

Competition:

A. Push Jerk 2.1 x 5 rest 12; rest 2 min
B1. BB Upright Row 10-12 x 3 @ 31×1 no rest
B2. Barbell Stepup 8 per leg x 3 @ 31×1 rest 60 sec b/n legs; 3 sec on the way down
+
5 sets
15 Wallball
30 DU
15 KBS
rest 2 min