October 1 2015

Fitness:

A1. Supine Ring Row or Supinated Pullups 10-12; 4-6 x 4 @ 41×2 no rest
A2. DB Reverse Lunge 8 per leg w/ 2 sec pause with knee on the floor no rest (HTLW)
+
5 sets
200m run
8 Burpee Broad Jumps
35 DU or 250m row

**If you had an even score on the arnold presses on Tue please use DB’s for A1.

Competition:

A. Snatch Pull to Snatch (Max)
B. 1 Clean + 2 Push Jerks Max
C. CGBP 10RM, then -5% &-10% for 10; (ladies use DB’s)
D. -5% of C for 10
E. -10% of C for 10
D. Push Presses 8RM (ladies use DB’s)
F. -5% of D for 8
G. -10% of D for 8