July 9 2015

Fitness:

A1. BB Upright Row 4-5 x 5 @ 3010 no rest
A2. RFESS 4-5 x 5 @ 3010 rest 1 min after BOTH legs
+
4 sets
2-3 Wall Walk (pause for 2-5 sec with chest/nose on the wall)
2 TGU Per side
15 SA KBS(Russian) / per side
+
your choice
AFAP 250m row/200m run
rest 1:1 x 5

Competition:

A. Clean + FS + SJ x 6 rest 2-3 min
B1. TGU 3 per side x 4 no rest (HTLW) perfect form
B2. Pistol 7 per leg x 4 rest 1-2 min (you may add weight)
+
3 rounds for time
500m row
15 Thrusters 135/95
Reference 7/21/14

**No curtsy pistols. If you cannot do pistols please sub RFESS with weight