October 27th, 2016

Fitness:

A. Hang Clean 5 x 2 rest 2min
B1. KB Bottoms Up Press 3 x 12 @ 3010 (6 per side)
B2. Defranco Cuban Press 3 x 10
+
4 sets
6 PC 155/105
6 S. PU
400m run
rest as needed to perform the PC w/perfect form

Competition:

A. PC 2 TNg every 30 sec for 9 min (tough weight and no misses)
B1. Bench Press 3 x 10 rest 60 sec
B2. Pistol (bottom up) 3 x 4-5 per leg (scale as needed)- BW only this week
+
For time
1 mile AB (buy-in)
50 DU
30 WB
75 DU
20 WB
100 DU
10 WB