October 9 2015

Fitness:

A. FS 5 RM “No Tempo”
B. -10% of A, AMRAP
+
For time
2 Curtis P’s 95/70
2 BJSD
4 Curtis P’s
4 BJSD
6
6
8
8
10
10

Curtis P- PC, Lunge with each leg, then Push Press. I heard that some of you sand bagged a little last week so I decided to do it again……in reverse. Have fun!! Cheers!!!

Competition:

A. Back Squat 5RM Paused 1 sec
B. -5% of A, paused for 1 sec
C. -10 of A, paused for 1 sec
D. Deadlift Snatch Grip Elevated 3RM (feet on 45’s)
E. -10% of D for 3
F1. Front Rack Step Ups 10 each leg x 4 rest as needed (HTLW)
F2. WTD Jumping Lunges 15 per leg x 4 rest as needed (HTLW)