June 9 2014

Fitness:

A. Strict Pullup 1RM- 10-12 min
B. (If you do not have strict pullups yet) Strict Pullup Work for 10 min 5×5 @ slow eccentric
**You may sub ring rows**
+
15 min AMRAP
6 Power Clean 135/95
12 Wallball
200m row

Competition:

Good Snatch Warmup
Muscle snatch then,
From hip, mid thigh, and below knee
+
EMOM for 14 min
Even-8-10 Pistol
Odd- 2-3 HSPU