October 7 2015

Fitness:

Lifting Technique
Deadlift
PC
Clean
+
5 sets
10 Calorie Row AFAP
20 Jumping lunges
1 Sled Push AFAP

Competition:

A. Clean & Jerks 40%x 3, 50% x 3, 60% x 3, 75% x 2 ,80% x 2, 85% x 1, 88% x 1
B. Front Squat 5RM x 1 sec pause,
C. Take 15% of A, x AMRAP paused for 1 sec
D. Good morning 8 reps x 3 sets rest as needed (HAP)
+
Females
4 sets
10 Face Pulls
10 Bent Over Row with fat bar
12 SA DB Bicep Curls (12 per arm)

Males
4 sets
2-3 MU + 3 dips
OH Yoke walk 100′