September 16 2015

Fitness:

Technique Work 12-15 min

+

A1. RDL 5-7 x 4 @ 4010 no rest

A2. Z Press 8-10 x 4 @ 31×1 rest 1 min

+

5 sets

2-3 Wall Walks

15 Wallballs

+

3 sets

8 Jumping lunges per leg

10 Band Pullaparts (elbows in close and palms facing the floor)

Competition:

A. Snatch (below the knee+from floor) 1 RM of the complex rest 10 sec; rest as needed**Masters Males sub the clean for the snatch**

+

4 min AMRAP Ascending ladder by 1

Snatch (yes that means squat)

Burpee C2b Pullup 1 min rest (add up score during rest; be sure that it is accurate)

then,

Wallball

KBS 21-15-9 **Masters do G2OH(No squat) 155/105, 53/35; 20/14