November 10 2015

Fitness:

A1. Shoulder Press 10 reps x 4 sets @ 31×1 no rest
A2. Barbell Row 5-8 x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
C1. Pushups 6-8 x 5 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) no rest
C2. RFESS 12 per leg x 5 @ 3010 no rest
C3. Seated Floor Press 10-12 x 5 @ 3010 no rest
+
(Males)
4 sets
Double KB OH Walk 30 sec
2 WW
4-6 Strict Pullups
rest as needed

Competition:

A. Deadlift 3RM no pause Perfect Form
B. -10% for 3 with no pause Perfect Form
C1. RFESS 10 each leg x 3 rest as needed (HTLW)
C2. Double KB Front Squats 15 x 3 rest as needed(HTLW)
+
1 PS + 1 Snatch EMOM for 9 min (make it look easy)