October 15 2015

Fitness:

A1. Supine Ring Row or Supinated Pullups 10-12; 4-6 x 4 @ 41×2 no rest
A2. DB Reverse Lunge 7 per leg w/ 2 sec pause with knee on the floor no rest (HTLW)
+
5 sets
12 calorie row
10 Burpee over rower
8 Box Jump Step Downs

Competition:

A. Snatch Pull to Snatch Max
B. Clean & 2 Jerks Max
C. Bench 5RM, paused 1 sec on chest (ladies use db’s)
D. Push Press 5RM (ladies use db’s)